KW 52

 

MONTAG: 18:00 – 19:30 UHR:

ENTFÄLLT 

 

DIENSTAG: 11:00 – 12:30 UHR:

WEIHNACHTSSPECIAL

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DEADLIFT

 

2 ROUNDS

10 BANDED PULL APART

10/10 COBRA CURTSY SQUAT

10 WIDE STANCE COBRA GOOD MORNING

 

3X6 SUMO DEADLIFT (SAME WEIGHT; HEAVIER THAN LAST WEEK)

 

3 SETS:

8/8 COSSACK SQUAT

10-12 DB GLUTE BRIDGE FLOOR PRESS

 

4 ROUNDS FOR TIME

40 DU

30 DEADLIFT

20 CAL BIKE

10 POWER CLEAN

RX: 40/25 KG

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OH SQUAT

3X8 OVERHEAD SQUAT

 

3X 10 ALT. SNATCH GRIP OVERHEAD REVERSE LUNGE

 

EVERY 2 MIN X 4

6 DROP SNATCH

 

AMRAP 16

20 ALT. DB SNATCH

5 SINGLE ARM OH SQUAT LEFT ARM

10 SINGLE ARM DB PUSH PRESS LEFT ARM

5 SINGLE ARM DEVIL PRESS LEFT ARM

5 SINGLE ARM OH SQUAT RIGHT ARM

10 SINGLE ARM DB PUSH PRESS RIGHT ARM

5 SINGLE ARM DEVIL PRESS RIGHT ARM

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

ENTFÄLLT – RUTSCHT GUT REIN <3

KW 51

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

FOCUS: BACK

 

2 ROUNDS

1 MIN BIKE

10 BLACKBURN

20 ELEPHANT WALK STEP

 

EMOM 6

EVEN: 10 DB BENT OVER ROW +10 DB POWER CLEAN

ODD: 30 SEC MAX BOX JUMP OVER

 

10,8,6, MAX BARBELL BENT OVER ROW

12 HIGH PLANK KB PULL THROUGH

 

2 SUPERSETS

10 TEMPO BICEP HAMMER CURL 30X0

30 SEC HR PUSH UP

2 MIN REST

 

AMRAP 8

2-4-6-8-10… PULL UP

25 DU

 

2 MIN REST

 

AMRAP 8

2-4-6-8-10… DB FLOOR PRESS

6 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DEADLIFT

2 ROUNDS

6 CAL BIKE

8 KB TATERS

8/8 KB WINDMILL

 

3X8 SUMO DEADLIFT (SAME WEIGHT; HEAVIER THAN LAST WEEK)

 

3 SETS:

10 BARBELL GOOD MORNING

6 PUSH PRESS + 10 SEC OVERHEAD HOLD (ONLY LAST REP)

 

FOR TIME

20 DEADLIFT (100/70 KG)

5 TTB

15 DEADLIFT

10 TTB

10 DEADLIFT

15 TTB

5 DEADLIFT

20 TTB

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OH SQUAT

 

3X10 OVERHEAD SQUAT

 

EVERY 2 MIN X 4

4 BEHIND THE NECK SNATCH GRIP PUSH PRESS + 2 OH SQUAT

 

EVERY 2 MIN X 4

6 SNATCH PULL

 

EVERY 3 MIN X 4

6 BURPEE 

5 POWER SNATCH

4 HANG POWER SNATCH

3 OH SQUAT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

WEIHNACHTSPUMPEN 

 

KW 50

 

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

FOCUS: BACK

 

EMOM 6

1 MIN CARDIO

15 STRAIGHT ARM BANDED LAT PULL DOWN

12 WEIGHTED BENCH DIP

 

4 SETS

12,10,8, MAX BARBELL BENT OVER ROW

12 HIGH PLANK SHOULDER TAP

 

3 SETS

8 BENCH PRESS

30 SEC PRONATED RING ROW HOLD

 

2 SUPERSETS

10 TEMPO BICEP CURL 30X0

30 SEC DUAL DB HANG POWER CLEAN

2 MIN REST

 

EVERY 4 MIN X 3

8 HR PUSH UP

16 AMERICAN KB SWING

8 KB SUMO DEADLIFT HIGH PULL

300 M RUN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DEADLIFT

2 ROUNDS

6 CAL BIKE

6/6 SINGLE ARM KB DEADLIFT

6/6 SINGLE ARM KB SWING

 

3X10 SUMO DEADLIFT

 

3 SETS:

6-8 CHIN UP

4/4 KB TURKISH GET UP

 

FOR TIME

30 CAL ROW

25 TTB

20 WALL BALL

15 DEADLIFT

10 PULL UP

15 DEADLIFT

20 WALL BALL

25 TTB

30 CAL ROW

TC 15 MIN

(42,5/ 30 KG)

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OH SQUAT

3X10 BOX OVERHEAD SQUAT

 

EVERY 2 MIN X 4

3 BEHIND THE NECK SNATCH GRIP PUSH PRESS + 2 OH SQUAT

 

2 SETS

12 DB SHRUGS

12 BANDED REVERSE FLY

 

21-15-9

12 DEADLIFT

9 HANG POWER CLEAN

6 PUSH JERK

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO (MIXED)

FOR TIME

150 CAL ROW

100 WALL BALL

50 BURPEE BOX JUMP OVER

 

EVERY 4 MIN

1 BAR COMPLEX:

1 SQUAT CLEAN + 1 THRUSTER + 1 PUSH JERK (70/50 KG)

KW 49

 

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

SKILL: SQUAT

 

2 ROUNDS 

10 ROMANIAN DEADLIFT

10 BARBELL WIDE STANCE GOOD MORNING

10 FRONT SQUAT

 

3X 12 ALT. BACK RACK REVSERSE LUNGE

 

3 SUPERSETS

8/8 DUAL KB STEP UP

10/10 SEATED CALF RAISE

 

2 SUPERSETS

6/6 MEDBALL DEADBUG CONTRALATERAL EXTENSION

10 GOBLET SPANISH SQUAT

 

 

2 ROUNDS FOR TIME

20 CAL ROW

15 DB OVERHEAD LUNGE

10 ALT. DB SNATCH

5 BURPEE PULL UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU

EMOM 10

1: MAX SU

2: MAX DU

 

 

3 SETS:

5 MANMAKER

10 GLUTE BRIDGE FLOOR PRESS

 

2 SETS

12 MEDBALL THRUSTER

12 MEDBALL RUSSIAN TWIST

 

AMRAP 12

2 WEIGHTED PISTOL

4 HANDSTAND PUSH UP

6 PULL UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OVERHEAD STRENGTH

3 ROUNDS (LIGHT WEIGHT)

10 SNATCH BALANCE

10 OVERHEAD SQUAT

10 SOTS PRESS

 

COMPLEX 1

EVERY 2 MIN X 5

1 SQUAT SNATCH + 1 OH SQUAT

2 HANG SQUAT SNATCH + 1 OH SQUAT

 

COMPLEX 2

EVERY 3 MIN X 6 (CLIMBING WEIGHTS)

1 SNATCH GRIP DEADLIFT

2 SNATCH PULL

1 POWER SNATCH

1 OH SQUAT

 

FOR TIME

80 PUSH UP

160 SIT UP

80 AIR SQUAT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

100 DU

90 SIT UP

80 KB SWING (24/20 KG)

70 BOX STEP OVER

60 PUSH UP

50 PULL UP

40 JUMPING SQUAT

30 TTB

20 BURPEE

10 HANDSTAND PUSH UP