KW 5

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FIND YOUR 3 RM BACK SQUAT IN 15 MIN

 

EVERY 2 MIN X 4

6,6,4,2 STIFF  LEGGED DEADLIFT

 

3 SUPERSETS

30 SEC KB ROTATION

10/10 STRAIGHT LEG BOX LIFT

 

3 MIN ON – 2 MIN OFF X 3

5 SHOULDER TO OVERHEAD

10 DEADLIFT

MAX CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

2 ROUNDS

10 ALT. KIPPING TTB

20 M DOUBLE KB OVERHEAD CARRY

10 LYING TTB

 

50 TTB FOR QUALITY

 

3 SEPERSETS

16 KB GORILLA ROW

8,6,6, BARBELL PUSH PRESS

 

 

21-15-9-15-21

AIR SQUAT

V UPS

PUSH UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

FIND YOUR 3 RM (POWER CLEAN + SPLIT JERK) IN 15 MIN

 

3 SUPERSETS

8 DB INCLINE BENCH PRESS

8-12 INVERTED ROW (BARBELL)

60 SEC REST

 

WITH A PARTNER – YOU GO,I GO OR 1:1 WORK/ REST

3 SETS

10 POWER CLEAN (40-50%)

 

2 SETS

8 SQUAT CLEAN

 

1 SET

6 HANG CLEAN 

 

ACCUMULATE 5 MIN PLANK HOLD

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – SPLIT ANYHOW

2000 M ROW

100 TTB

60 DEADLIFT (100/70 KG)

 

EVERY 5 MIN COMPLETE:

5 SYNCHRO SIT UP

10 SYNCHRO PLANK SHOULDER TAP

15 SYNCHRO AIR SQUAT

 

KW 4

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EVERY 2 MIN X 6

5 BACK SQUAT (60-85 %)

 

EVERY 2 MIN X 4

18,6,6,4 STIFF  LEGGED DEADLIFT

 

3 SUPERSETS

5 MAN MAKER

15 SEC BIKE SPRINT

 

3 ROUNDS FOR TIME

21/16 CAL ROW

15 BURPEE OVER THE ROWER

15 KB DEADLIFT (2X32 / 2X24 KG)

TC 16 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

 

2 ROUNDS

10 ALT. HANGING KNEE RAISE

10 SCAP PULL UP

20 M SINGLE ARM OH CARRY

 

EMOM 8

5-8 KIPPING TTB

 

3 SEPERSETS

8/8 BIRDDOG ROW

8,6,6, BARBELL STRICT PRESS

 

AMRAP 20

7 PIKE PUSH UP

7 THRUSTER

7 KNEES TO ELBOWS

7 DEADLIFT

7 BURPEE

7 KB SWING

7 PULL UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

EVERY 2 MIN X 8

4 CLEAN AND JERK (65-90 %- NACH 2 SÄTZEN GEWICHT STEIGERN)

 

3 SETS

10 FRONT SQUAT (SAME WEIGHT)

40-60 SEC PLANK HOLD

 

AMRAP 10

6 HANG POWER CLEAN AND JERK (52,5/ 35 KG)

200 M ROW

 

2 MIN REST

 

AMRAP 5

3 HANG SQUAT CLEAN AND JERK

12 BOX STEP UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2

YOU GO – I GO

 

AMRAP 30

PARTNER 1:

16 ALT. DB SNATCH 

16 ALT. SINGLE ARM DB OH REVERSE LUNGE

8 PULL UP

 

PARTNER 2:

COMPLETE MAX  CAL ON THE ROWER

SCORE: MAX CALORIES

KW 3

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EVERY 2 MIN X 6

5 BACK SQUAT (45-80%)

 

EVERY 2 MIN X 4

10,8,6,6 STIFF  LEGGED DEADLIFT

 

3 SUPERSETS

10 INCLINE BENCH PRESS

20 SEC REST

30 SEC RING SUPPORT HOLD

 

EMOM12

1: 5 THRUSTER (CLIMBING WEIGHTS)

2: 15/12 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

 

2 ROUNDS

8/8 SIDE PLANK DB ROTATION 

14. ALT. SEATED LEG LIFT OVER KB

10/10 BANDED PALL OF PRESS ROTATION

 

EMOM 10

5-8 KIPPING TTB

 

3 SEPERSETS

20 M FARMERS CARRY 

10,8,6 BARBELL STRICT PRESS

 

21-15-9

TTB

BURPEE

WALL BALL

CAL BIKE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

EVERY 2 MIN X 8

4 CLEAN AND JERK (60-85 %- NACH 2 SÄTZEN GEWICHT STEIGERN)

 

FOR TIME

MAX BURPEE PULL UP

TC 10 MIN

 

3 ROUNDS

10 HR PUSH UP

10 DUAL DB HANG CLEAN

30 DU

 

1 MIN REST

 

3 ROUNDS

10 PIKE PUSH UP

10 DUAL DB PUSH PRESS

30 DU

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2

2 ROUNDS:

100 PLATE OVERHEAD REVERSE LUNGE (20/15KG)

20 SYNCHRO BURPEE TO PLATE

 

4 ROUNDS:

400 M RUN

20 PULL UP

8 SQUAT CLEAN (60/40 KG)

 

FIND THE HEAVIEST LOAD OF THE FOLLOWING COMPLEX

5 DEADLIFT

4 HANG CLEAN

3 FRONT SQUAT

2 ALT. FRONT RACK LUNGE

1 SHOULDER TO OVERHEAD

TC 35 MIN

KW 2

 

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

EVERY 2 MIN X 6

5 BACK SQUAT (45-80%)

 

9-15-21-27

CAL BIKE/ ROW

TTB 

 

5 ROUNDS FOR TIME

30 DU

15 POWER SNATCH (35/25 KG)

10 BAR FACING BURPEE

 

3 SETS

45 S DUAL KB BOTTOM UP HOLD

15 M DUAL KB OVERHEAD CARRY

8-10 DUAL KB SIT UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

 

2 ROUNDS

6 SCAP PUSH UP

10-20 SEC HOLLOW ROCK

8-10 PLANK WALK UP

 

3 SUPERSETS

MAX KIPPING TTB/ KIPPING LEG RAISE

20-30 BENCH DIP

 

EMOM 24

14 ALT. DDB BOX STEP OVER

15/12 CAL BIKE/ ROW

6 DEVIL PRESS

16 AMERICAN KB SWING

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

EMOM 5

10/8 CAL ROW + 1 CLEAN AND JERK @75%

 

2 MIN REST

 

EMOM 5

10/8 CAL + 1 CLEAN AND JERK @80%

 

10-8-7-6-5-4-3-2-1

BENCH PRESS

DB BICEP CURL

 

AMRAP 14

3-6-9-12-15..

OH SQUAT

PULL UP

DEADLIFT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2

AMRAP 30

40-30-20

HANG POWER CLEAN (60/40 KG)

WALL BALL 

30-20-10

SINGLE ARM DB HANG CLEAN AND JERK 

BOX JUMP OVER

40-30-20

CAL BIKE

SINGLE ARM DEVIL PRESS (22,5/15 KG)

KW 1

MONTAG: 18:00 – 19:30 UHR:

NEUJAHR! – KURS ENTFÄLLT!

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

 

2 ROUNDS

6 SCAP PULL UP

10-20 SEC ACTIVE HANG

8-10 SEADTED STRADDLE LEG LIFT

 

3 SUPERSETS

MAX KIPPING TTB/ KIPPING LEG RAISE

20-30 SEC REVERSE PLANK HOLD

 

2 SUPERSETS

16 ALT. GORILLA ROW

8 DB SQUAT CLEAN

 

4 ROUNDS

4 MIN ON – 2 MIN OFF

5 SHOULDER TO OVERHEAD

10 DEADLIFT

15 BOX JUMP OVER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

EVERY 3 MIN X 6

200 M ROW + 3 CLEAN AND JERK (@70 %)

 

SUPERSETS

8-6-4-2

CLOSE GRIP BENCH PRESS

STRICT PULL UP

 

AMRAP18

50 DU

30 MEDBALL CLUSTER

10 BURPEE PULL UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF TWO

AMRAP 12

48 DU

24 CAL BIKE

12 POWER CLEAN (60/40 KG)

 

3 MIN REST

 

AMRAP8

9 PULL UP

6 BURPEE OVER THE BAR

3 THRUSTER 60/40 KG)

 

2 MIN REST

AMRAP 4

MAX GROUND TO OVERHEAD 60/40 KG)