KW 17

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

2 ROUNDS EMPTY BAR

10 ROMANIAN DEADLIFT

10 FRONT SQUAT

10 SEC FRONT SQUAT HOLD

10 STRICR PRESS

 

EVERY 2 MIN X 6

1 DEADLIFT

1 POWER CLEAN

1 HANG SQUAT CLEAN

1 FRONT SQUAT

1 JERK

 

EVERY 2 MIN X 3

5 PAUSE (3 SEC) DEADLIFT (CLIMBING WEIGHTS)

 

EVERY 2:30 X 3

16-20 FRONT RACK BARBELL WALKING LUNGE

 

2 ROUNDS FOR TIME

40/ 32 CAL ROW

30 GOBLET SQUAT

40/ 32 CAL BIKE / ROW

30 TTR

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 11:00  - 12:00 UHR:

EMOM 36

1: 5 DEVIL PRESS

2: 10 DB FRONT SQUAT

13: 5 PUSH UP

4: 20 ALT. REVERSE LUNGE

5: 25 BUTTERFLY SIT UP

6: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 12

EVEN: 3 POWER SNATCH

ODD: 3 BORAD JUMP

 

EVERY 2:30 X 4

4 BACK SQUAT

 

EVERY 2 MIN X 4

4 KANG SQUAT, 4 ALT. BACK RACK FORWARD LUNGE, 4 GOOD MORNING

 

3 ROUNDS

8 BURPEE TO TARGET

12 KB GOBLET TALL KNEELING TO STANDING

12 PLANK PULL THOUGH

MAX JUMPING SQUAT IN REMAINING TIME

TC 3 MIN EACH ROUND – 2 MIN REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

AMRAP 30

YOU GO -  I GO

12/9 CAL ECHO BIKE / 240 M RUN

9 PULL UP

6 HANG CLEAN AND JERK (60/ 40 KG)

3 BAR FACING BURPEE

 

KW 16

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

4 SUPERSETS

10 DUAL KB Z PRESS

10 KB BENT OVER ROW

20 SEC HOLLOW ROCKS

90 SEC REST

 

EVERY 2 MIN X 6

1 POWER CLEAN AND JERK + 1 SPLIT JERK

 

FRONT SQUAT

4,3,3,3 TEMPO 44X4 (4 SEC NEGATIVE, 4 SEC HOLD, FAST STAND UP, 4 SEC PAUSE AT THE TOP)

 

AMRAP 15

19 WALL BALLS

19 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

100 AIR SQUAT

 90 SIT UP

 80 DU

 70 WALL BALL

 60 AMERICAN KB SWING

 50 BURPEE

 40 TTB

 30 BOX JUMP

 20 PULL UP

 10 HSPU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 3 MIN X 4

10 BANDED HAMSTRING CURL

5 BACK SQUAT (CLIMBING WEIGHTS)

 

EMOM 12

1: 20 SEC PULL UP

2: 20 SEC TTB

3: 20 SEC DU

 

 

IN 2 TEAMS OF TWO

 10 ROUNDS

12/10 CAL ERG BIKE

6 BURPEE BOX JUMP OVER

TC 20 MIN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

TEAM WOD (2 OR 3)

AMRAP 35

1 MIN ON – 1 MIN OFF

25 PUSH UP, CLIPPING YOUR PARTNER

25 SYNC PLATE GROUND TO OVERHEAD

20 SYNC RUSSIAN TWIST WITH PLATE

20 SYNC OH WALKING LUNGE WITH PLATE

20 SYNC TTB

10 SYNC BURPEE TO PLATE

KW 14

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

FOCUS: WEIGHTLIFTING

 

3 SETS

8 DEADLIFT

10-12 NARROW STANCE GOBLET SQUAT

 

3 ROUNDS

5 STRICT PRESS (BANDED LOAD)

3 PUSH PRESS

 

EVERY 2 MIN X 8

1 POWER SNATCH + 1 HANG SNATCH + 1 OH SQUAT

 

AMRAP 8

8 HANG CLEAN AND JERK

8 TTB

160M RUN

2 MIN REST

AMRAP 8

8 DUAL DB THRUSTER

8 BURPEE OVER DB

160 M RUN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SETS

8 KB STRICT PRESS + 20 M SINGLE ARM OH CARRY LEFT ARM

3-5 STRICT PULL UP 

8 KB STRICT PRESS + 20 M SINGLE ARM OH CARRY RIGHT ARM

6-8 RING ROW

1 MIN REST

 

3 SETS

10-9-8 DB BENCH PRESS

10-9-8  BARBELL BENT OVER ROW

 

EVERY 3 MIN X 6

16 WALL BALL

16 CAL ROW

4 WALL WALKS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 10 (40 SEC ON – 20 SEC OFF)

1: 15 RUSSIAN KB SWING

2: 10 BURPEE

 

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

5 PAUSE (AT THE KNEE) DEADLIFT

 

3 ROUNDS

10 DEFICIT DEADLIFT

12-14 FRONT RACK REVERSE LUNGE

 

3 ROUNDS FOR TIME

25/ 20 CAL ROW

16 SUITCASE WALKING LUNGE

25/ 20 CAL BIKE

16 TTB

 

 

SAMSTAG: 10:00 – 11:00 UHR

KURS ENTFÄLLT!

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX ?????

 

 

SONNTAG: 11:00 – 12:30 UHR

1000 M RUN

50 AIR SQUAT

800 M RUN

40 PUSH UP

600 M RUN 

30 SIT UP

400 M RUN

20 BURPEE

200 M RUN

10 PULL UP

KW 13

MONTAG: 10:00 – 11:00 Uhr

OSTER- SPECIAL

 

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SETS

3-5 EXPLOSIVE PUSH UP

5/5 SINGLE ARM KB SNATCH HIGH PULL

8-10 SINGLE ARM BOTTOMS UP KB FLOOR PRESS

1 MIN REST

 

4 SETS

10 BENCH PRESS (2 SEC NEGATIVE)

12/12 SINGLE ARM DB ROW

 

EVERY 90 SEC X 4

8-10 BURPEE

3-5 PULL UP

DIRECTLY INTO:

EVERY 90 SEC X 4

8 BURPEE

10-15 BARBELL PUSH PRESS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

EMOM 10

1: 3-5 DEADLIFT

2: 3-5 BOX JUMP STEP DOWN

 

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

5 BACK SQUAT

 

3 ROUNDS

12 DB ROMANIAN DEADLIFT

12-16 ALT. COSSACK SQUAT TO A BENCH

 

3 ROUNDS FOR TIME

24/18 CAL BIKE OR ROW

12 DB HANG CLEAN AND JERK

8 DB BOX STEO OVER

90 SEC REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

5 ROUNDS FOR TIME

18 CAL ROW

15 BURPEE OVER THE BAR

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

2 MIN REST