KW 22

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EVERY 3 MIN X 4

12 ALT. CONBRA BOX STEP UP

12 KB SUMO DEADLIFT HIGH PULL

12-18 CAL ROW

 

4 SUPERSETS

5,5,5,AMRAP BACKSQUAT

15 SEC REST

20 SEC MAX JUMPING LUNGE

 

EVERY 3:30 MIN X 3 SETS

15 DB GLUTE BRIDGE

12 DB ROMANIAN DEADLIFT

 

3 ROUNDS

400 M RUN

6 DUAL DB BURPEE

40 DU

1 MIN REST

500 M ROW

12 ALT DB SNATCH

4/4 DB GOBLET KICK STAND PISTOL SQUAT

1 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

MURPH

 

1 MILE RUN

100 PULL UP

200 PUSH UP

300 SQUATS

1 MILE RUN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 3:00 MIN X 4

5 (70%) ,5, (75%) 5, (80%) AMRAP (70%) BARBELL BECNH PRESS

15 SEC REST

10/10 TRIPOD DB ROW 

 

EVERY 3:30 MIN X 3

6/6 HALF KNEELING FILLY PRESS (21X1)

12 DB PULLOVER (20X0)

 

EVERY 2 MIN X 8 

1,3,5,7 SET: 2-3 WALL WALK + 160 M RUN

2,4,6,8 SET: 10 KIPPING PULL UP + 160 M RUN

 

3/3 MIN SIDE PLANK HOLD 

EVERY BREAK 3 BURPEE HIGH JUMP

 

 

SAMSTAG: 10:00 – 11:00 UHR

TAG DER OFFENEN TÜR!!!

FUNCTIONAL TRAINING

 

SAMSTAG: 10:45 – 11:30 UHR

TAG DER OFFENEN TÜR!!!

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

10 ROUNDS FOR TIME

3 HANDSTAND PUSH UP

6 DEADLIFT (100/ 80 KG)

12 PULL UP

24 DU

KW 21

 

MONTAG: 11:00 – 12:00 UHR:

FEIERTAGSSPECIAL

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 3 MIN X 5 FOR A 5 REP MAX

BACKSQUAT

1. 5 REPS @ 70%
2. 4 REPS @ 75%
3. 3 REPS @ 80%
4. 2 REPS @ 85%
5. 5 REPS @ MAX LOAD

 

ACCUMULATE 50 PULL UP (C2B, KIPPING, RING ROW)

TC 8 MIN

 

EVERY 4 MIN X 4 (MAX 3:30 MIN ON – 30 SEC OFF)

2 MIN RUN

10 BOX JUMP

MAX POWER SNATCH

 

3 SETS

8/8 DB BULGARIAN SPLIT SQUAT

16 BARBELL SEATED GOOD MORNING

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 10

1 CLEAN & JERK

 

3 SETS

8 BARBELL BENT OVER ROW

12 DB CHEST SUPPORT ROW

12-16 SEATED BENT OVER REVERSE FLY (LIGHT WEIGHT)

 

 

4 ROUNDS FOR TIME

13 CAL ROW

1 TTB

9 WALL BALL

7 POWER CLEAN

25 DU

TC 20 MIN

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

40-30-20-10-20-30-40

CAL ROW

BURPEE

DB LUNGE (1X 22,5/ 15 KG)

ALT. DB SNATCH

SIT UP

KW 20

 

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 POWER SNATCH

1 OH SQUAT

1 HANG SQUAT SNATCH 

1 OH SQUAT

 

EVERY 2 MIN X 3

5 SNATCH GRIP DEADLIFT

 

EVERY 2:30 X 3

16-20 FRONT RACK BARBELL WALKING LUNGE

 

4 ROUNDS FOR TIME

10 M DUAL KB FRONT RACK WALKING LUNGE

12 DUAL RUSSIAN KB SWING

10 BURPEE PULL UP

15 CAL SKI

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 11:00  - 12:00 UHR:

3 SETS

16 ALT. TALL KNEELING ARNOLD PRESS

16 ALT. RENEGADE ROW

16 ALT. UPRIGHT ROW

16 DB CURLS

 

3 ROUNDS

20 ALT. DEVIL PRESS

10 DB HOP OVER

20 GOBLET SQUAT

10 DB HOP OVER

20 ALT. DB SNATCH

10 DB HOP OVER

20 SINGLE ARM THRUSTER

10 DB HOP OVER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

5 PUSH PRESS (CLIMBING WEIGHTS)

 

8,8,8,6

BARBELL BENCH PRESS

CHIN UP

 

EVERY 2 MIN UNTIL 2000/ 1600 M 

8 TTB

10 SINGLE ARM DB HANG CLEAN AND JERK

MAX DISTANCE ROW

TC 20 MIN

 

3 SETS

12 DUAL DB BICEP CURL

12 DB SEATED OVERHEAD TRICEP EXTENSION

12 PUSH 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:

AMRAP 15

15 WALL BALL

10 TTB

5 POWER CLEAN (60/ 40 KG)

5 BURPEE

2 MIN REST

AMRAP 15

12 PUSH UP

6 PULL UP

12 PLATE RUSSIAN TWIST

10 CAL ROW

SWITCH AFTER FULL ROUNDS

 

KW 18

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

3 POWER CLEAN

3 THRUSTER

3 FRONT SQUAT

3 PUSH PRESS

 

EVERY 2 MIN X 3

5 SUMO DEADLIFT (CLIMBING WEIGHTS)

 

EVERY 2:30 X 3

14-18 WALL BALL LUNGE

 

3 MIN ON – 1 MIN OFF X 4

6 OH SQUAT

12 V UPS

18/ 14 CAL ROW

MAX BURPEE OVER THE ROWER

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 11:00  - 12:00 UHR:

EVERY 2 MIN COME OFF THE ROWER AND PERFORM:

10 PUSH UP WITH SHOULDER TAP

10 BULGARIAN RING ROW

TC 10 MIN

 

4 ROUNDS FOR QUALITY

2 TURKISH GET UP RIGHT ARM

4 KB SNATCH RIGHT ARM

2 WALL WALK

2 TURKISH GET UP LEFT ARM

4 KB SNATCH LEFT ARM

2 WALL WALK

 

EVERY 5 MIN X 4

12 TTB

14 DUAL KB DEADLIFT

12 DUAL KB CLEAN

15-21 CAL BIKE/ ROW

 

 

DONNERSTAG: 11:00 – 12:00  UHR

FEIERTAGSSPECIAL

 

 

FREITAG: 17:30 – 18:30 UHR

4 SETS

12 SEC ROW SPRINT 

DIRECTLY INTO 

15 SEC STAR PLANK HOLD EACH SIDE

 

4 SETS

8 BARBELL Z PRESS

6-8 RING DIP

 

EVERY 2:30 MIN X 4

10-12 DUAL DB BENCH PRESS

8-10 BARBELL BENT OVER ROW

 

EMOM 12

1: 15/11 CAL SKI

2: 3-5 WALL WALK

3: 30-50 DU

4: REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

AMRAP 30

IN TEAMS OF 2:

60 CAL ROW

50 ALT. DB SNATCH 

40 BOX JUMP

30 BURPEE OVER DB

20 SLAM BALL

400 M RUN