KW 9

KW 9

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FOCUS: SNATCH

 

EMOM 6

EVERY MIN 3 SNATCH BALANCE (HEAVIER THAN LAST WEEK)

 

EVERY 2 MIN X 8

1 POWER SNATCH 1 HANG SNATCH + 2 OH SQUAT

 

3 SETS

7 KIPPING PULL UP

7 KB CHAINSAW ROW RIGHT ARM

7 KB CLEAN RIGHT ARM

7 KB CHAINSAW ROW LEFT ARM

7 KB CLEAN LEFT ARM

 

AMRAP 8

15 MEDBALL THRUSTER

15 CAL BIKE/ 20 CAL ROW

15 POWER CLEAN

 

3 MIN REST

 

AMRAP 8

10 OH SQUAT

10 ALT. DB SNATCH

10 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

10 BARBELL INCLINE BENCH PRESS

6-8 AUSTRALIAN PULL UP

 

EVERY 2 MIN X 6

3 PUSH PRESS + 1 SPLIT JERK (CLIMBING WEIGHTS)

 

AMRAP 14

10/8 CAL ROW

5/5 SINGLE ARM DB CLEAN AND JERK

6-8 HR PUSH UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 SQUAT CLEAN + 2 FRONT RACK REVERSE LUNGE

 

EVERY 2 MIN X 4

5 X 1 1/4 BACK SQUAT (CLIMBING WEIGHTS)

 

3 ROUNDS

10 SINGLE LEG HIP THRUST (LEFT)

30 SEC SINGLE LEG GLUTE BRIDGE HOLD (LEFT)

10 SINGLE LEG HIP THRUST (RIGHT)

30 SEC SINGLE LEG GLUTE BRIDGE HOLD (RIGHT)

1 MIN REST

 

1 ROUND (80% INTENSITY)

5 MIN ROW FOR METERS

5 MIN BIKE FOR METERS

5 MIN RUN FOR METERS

 

 

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

40 ROUNDS 

1 SNATCH (42,5/ 35 KG)

3 PULL UP

20 DU

 

KW 8

KW 8

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FOCUS: SNATCH

 

EMOM 6

EVERY MIN 3 SNATCH BALANCE

 

EVERY 2 MIN X 8

1 POWER SNATCH 1 HANG SNATCH + 2 OH SQUAT

 

3 SETS

8-10 SNATCH GRIP ROMANIAN DEADLIFT TO SHRUG

12 ALT. KB GORILLA ROW

 

10 ROUNDS OF:

3 SNATCH  (40/ 30 KG)

5 BAR FAING BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

4,4,4 BARBELL Z PRESS

10 PRONE ROW 

 

EVERY 2 MIN X 6

3 PUSH PRESS + 1 SPLIT JERK (CLIMBING WEIGHTED)

 

EMOM 15

1: 1 ROUND OF DT (47,5/ 30 KG)

2: 6-10 PULL UP

3: 5/5  SINGLE ARM DB CHEST PRESS 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 SQUAT CLEAN + 2 FRONT RACK REVERSE LUNGE

 

EVERY 2 MIN X 4

5 BACK SQUAT TEMPO 20X1 

 

3X

8/8 UPSILATERAL SUITCASE CURTSY SQUAT

12 WEIGHTED FROG PUMP

 

AMRAP 15

20 BOX STEP UP

20 PUSH UP

10 BOX JUM, STEP DOWN

5 HANG POWER CLEAN (42,5/ 35 KG)

 

 

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

 

50 ROUNDS FOR TIME

1 POWER CLEAN

2 FRONT SQUAT

3 SHOULDER TO OVERHEAD

4 BURPEE TO PLATE

RX: 42,5/ 30 KG

TC 25 MIN

 

KW 7

KW 7

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FOCUS: SNATCH

EVERY 2 MIN X 8

2 POWER SNATCH + 2 BTN SNATCH PUSH PRESS + 2 OH SQUAT

 

3 SUPERSETS

8 SNATCH GRIP DEADLIFT

8 SNATCH PULL

6-8 PIKE PUSH UP

 

AMRAP 20

16 ALT. DB SNATCH

16 CAL ROW

16 AMERICAN KB SWING

16 ALT. KB BOX STEP UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

6,6,6 BARBELL Z PRESS

10 DB FRONT RAISE

 

100 DB BENCH PRESS

EVERY BREAK 3 PULL UP/ RING ROW

 

3 ROUNDS FOR TIME

10 THRUSTER (42,5/ 30 KG)

10 PULL UP

 

REST 3 MIN

 

3 ROUNDS FOR TIME

10 THRUSTER (47,5/ 35 KG)

5 PULL UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 POWER CLEAN + 2 HIGH HANG SQUAT CLEAN (HEAVIER THAN LAST WEEK)

 

EVERY 2 MIN X 4

5 FRONT SQUAT TEMPO 20X1 (HEAVIER THAN LAST WEEK)

 

3X

8/8 BARBELL DEFICIT BACK RACK REVERSE LUNGE

12 SEATED CALF RAISES (WEIGHTED)

 

AMRAP 15

18 DEADLIFT (50/ 35 KG)

16 BACK SQUAT

14 HANG CLEAN

12 FRONT SQUAT

10 PUSH JERK

EVERY 2 MIN = 20 DU/ 40 SU

 

 

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

2 ROUNDS:

 

AMRAP 4

6 TTB

8 BURPEE TO TARGET

 

2 MIN REST

 

AMRAP 4

6 THRUSTER (50/ 35 KG)

8 PUSH UP

 

2 MIN REST

 

AMRAP 4

6 POWER CLEAN (50/ 35 KG)

8 BOX JUMP

KW 6

KW 6

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

FOCUS: SNATCH

 

EVERY 2 MIN X 8

2 POWER SNATCH + 2 BTN SNATCH PUSH PRESS + 2 OH SQUAT

 

3 SUPERSETS

10 SNATCH GRIP DEADLIFT

12  BANDED KNEE DRIVES

8/8 WINDMILL

 

9-8-7

POWER SNATCH (50/ 35 KG)

30/24 CAL BIKE

3-2-1

POWER SNATCH (50/ 35 KG)

OH SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

8,8,8 BARBELL Z PRESS

10 PLATE PRESS

 

2 SUPERSETS

30 SEC PLANK ALT. ARM+ LEG LIFT

10 KB AROUND THE WORLD

 

EMOM 20

1: 14 ALT. DB HANG POWER CLEAN AND JERK

2: 16 ALT. DB OVERHEAD LUNGE

3: 10 DB SQUAT

4: 10 CAL CARDIO

5: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 POWER CLEAN + 2 HIGH HANG SQUAT CLEAN

 

EVERY 2 MIN X 4

6 FRONT SQUAT TEMPO 20X1

 

3X 16 

BARBELL BACK RACK REVERSE LUNGE

 

AMRAP 15

30 DU

15 SUPINATED GRIP BODY ROW

10 CAL BIKE

15 DB GOBLET SQUAT (22,5/ 15 KG)

15/15 DB POWER ROW

 

 

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

13/10 CAL BIKE (15/12 CAL BIKE)

2 COMMANDO PULL UP

10 BURPEE

10 DUAL DB THRUSTER