KW 12

KW 12

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

7 ROUNDS FOR LOAD (20 MIN)

1 DEADLIFT

1 POWER CLEAN

1 FRONT SQUAT

1 JERK

 

3 ROUNDS FOR QUALITY

30 DU

6 DEVIL PRESS RIGHT ARM

6 THRUSTER RIGHT ARM

6 SNATCH RIGHT ARM

6 OH REVERSE LUNGE RIGHT ARM

30 DU

6 DEVIL PRESS LEFT ARM

6 THRUSTER LEFT ARM

6 SNATCH LEFT ARM

6 OH REVERSE LUNGE LEFT ARM

 

FOR TIME

20 POWER CLEAN

400 M ROW

15 SQUAT CLEAN

400 M ROW

10 POWER SNATCH

400 M ROW

5 SQUAT SNATCH

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

EVERY 2 MIN X 6

6-8 BENCH PRESS (70-80% 1 RM)

 

EMOM10

EVEN: 10-12 PUSH UP

ODD: 5-8 PULL UP

 

EVERY 6 MIN X 3

3 WALL WALK

6 BURPEE

9 TTB

12 ALT. KB GORILLA ROW

15/12 CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

3 ROUNDS

10/10 SINGLE LEG ROMANIAN DEADLIFT

6/6 BOX HEEL STEP DOWN

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS- HEAVIER THAN LAST WEEK)

5 BACK SQUAT

 

3 ROUNDS

12 ALT. BARBELL BACK RACK WALKING LUNGE

15 SEC REST

12 BANDED PULL THROUGH

60 SEC REST

 

AMRAP 16

5 PULL UP

10 AMERICAN KB SWING

20 ALT. GOBLET REVERSE LUNGE

30 SIT UP

80 M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

24.3

FOR TIME

5 ROUNDS

10 THRUSTER

10 CHEST TO BAR PULL UP

 

1 MIN REST, THEN

 

5 ROUNDS

7 THRUSTER

7 BAR MUSCLE UP

TC 15 MIN

KW 11

KW 11

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

 

7 ROUNDS FOR LOAD (20 MIN)

1 SNATCH DEADLIFT

1 SNATCH HIGH PULL

1 HANG POWER SNATCH

1 OH SQUAT

 

5 ROUNDS (15 MIN)

1 POWER CLEAN

2 FRONT SQUAT

1 PUSH PRESS/ JERK

 

10-9-8-7-6-5-4-3-2-1

POWER SNATCH (42,5/ 30 KG)

BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

EVERY 2 MIN X 6

3 PUSH PRESS + 3 PUSH JERK + 3 SPLIT JERK

 

3 SUPERSETS

8-10 DB CHEST FLY

6 RING DIP

 

 

5 ROUNDS FOR TIME

10 BARBELL PUSH PRESS

15 CAL BIKE/ SKI

10 BARBELL SUMO DEADLIFT HIGH PULL

15 SIT UP

10 THRUSTER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

3 ROUNDS

5/5 DB SUITCASE JUMPING LUNGE

15 SEC BIKE SPRINT

 

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS)

5 BACK SQUAT

 

3 ROUNDS

20 ALT. DB SUITCASE WALKING LUNGE

15 SEC REST

12 PIKE LEG LIFT OVER

60 SEC REST

 

 

AMRAP12

4 DEADLIFT

8 BURPEE

20 WALL BALL

240M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

24.2

AMRAP 20

300 M ROW

10 DEADLIFT 

50 DU

 

KW 10

KW 10

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

 

7 ROUNDS FOR LOAD (20 MIN)

1 SNATCH PULL

1 POWER SNATCH

1 HANG SQUAT SNATCH

1 BACK SQUAT

1 PUSH PRESS

1 OH SQUAT

 

5 ROUNDS (15 MIN)

1 POWER CLEAN

1 HANG SQUAT CLEAN

1 SPLIT JERK

 

EMOM 15

1: PULL UP

2: DUAL DB BOX STEP UP

3: ROW

4: SUMO STANCE DUAL DB ROMANIAN DEADLIFT

5: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

EVERY 2 MIN X 6

2 PUSH PRESS + 2 PUSH JERK + 2 SPLIT JERK

 

3 SUPERSETS

6 DYNAMIC LOAD BARBELL (BANDED KB) STRICT PRESS

8 DUAL DB SEATED ARNOLD PRESS

20-30 SEC RING PLANK HOLD

 

20-15-10-5-10-15-20

AMERICAN SWING

WALL BALL

ALT. DEVIL PRESS

CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

3 SUPERSETS

8/8 BARBELL BULGARIAN SPLIT SQUAT

20 SEC BEACH LEG ADDUCTOR BENCH HOLD

 

3 SETS

10 HAMSTRING CURL ON A ROWER

8 BOX SQUAT

 

4 HEAVY ROUNDS 

15 RUSSIAN KB SWING

10 KB SUMO SQUAT

10 KB SUMO DEADLIFT

20 (10 LEFT LEG, 10 RIGHT LEG) SINGLE ARM KB OVERHEAD WALKING LUNGE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

OPEN WORKOUT: 24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

RX: 22,5/ 15 kg