KW 26

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

SKILL: DEADLIFT 

3 ROUNDS (LIGHT WEIGHT)

6 SEATED BARBELL GOOD MORNING

6 ROMANIAN DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 8 (65-70 % 1 RM)

 

EVERY 2 MIN X 4

12 ALT BARBELL REVERSE LUNGE

 

2 SUPERSETS

8/8 WINDMILL

8/8 COSSACK SQUAT

 

4 ROUNDS FOR TIME

8 CAL ROW

12 DEADLIFT

8 BOX JUMP

12 HANG POWER CLEAN

8 BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

 

3 ROUNDS

10 KANG SQUAT

10 STRICT PRESS

10 THRUSTER

 

FRONT SQUAT

3X 8 (65-70 % 1 RM)

 

STRICT PRESS

10,8,6,6

 

EMOM 4

30 SEC HEAVY FRONT RACK HOLD

 

DEATH BY EMOM

2-4-6-8…

ALT. HANG DB SNATCH (22,5/ 15 KG)

2-2-2-2-2

ALT. DB OVERHEAD LUNGE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 DB FLOOR PRESS

10 DB PULL OVER

10 PUSH UP

 

BENCH PRESS

3X 8 (65-70 % 1 RM)

 

3 ROUNDS FOR QUALITY

10/10 HALF KNEELING DB WOOD CHOP

12 TUCK UP

3/3 TURKISH GET UP

 

EMOM 18 (45 SEC WORK : 15 SEC REST)

1: CAL SKI

2: HAND RELEASE PUSH UP

3: PULL UP

4: 180 DEGREE BURPEE

5: DIP

6: REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

 

20 ROUNDS

3 POWER CLEAN AND JERK 

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 POWER SNATCH

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 THRUSTER

3 BAR FACING BURPEE

KW 25

MONTAG: 18:00 – 19:30 UHR:

MOBILITY

 

SKILL: DEADLIFT

3 ROUNDS (LIGHT WEIGHT)

6 DEADLIFT LIFT UP

6 3 PAUSED DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 10 (55-60 % 1 RM)

 

 

EVERY 2 MIN X 4

12 ALT DB BOX STEP UP

 

2 SETS

5/5 ROTATIONAL KB DEADLIFT

8/8 SINGLE ARM KB SWING

 

AMRAP 15

300 M ROW

10 DEADLIFT

50 DU

160 M FARMERS CARRY

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

 

3 ROUNDS

10 BACK SQUAT

10 FRONT SQUAT

10 FRANKENSTEIN SQUAT

 

FRONTSQUAT

3X 10 (55-60 % 1 RM)

 

2 SETS

12 ALT CRAB TOE TAB

12-15 SUPERMAN

 

 

4 ROUNDS

2 WALL WALK

6 POWER CLEAN

8 FRONT SQUAT

6 SHOULDER TO OVERHEAD

8 TTB

2 MIN REST 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 PUSH UP ON A BENCH

10 WIDE GRIP BENCH PRESS

10 NARROW GRIP BENCH PRESS

 

BENCH PRESS

3X 10 (55-60 % 1 RM)

 

3 ROUNDS

8/8 WAITERS KB Z PRESS

30 SEC RING PLANK HOLD

 

EMOM 5 (40 SEC WORK – 20 SEC REST)

EVERY MIN MAX PUSH UP 

 

AMRAP 12

5 CAL SKI/ 8 CAL ROW

10 DB ALT DB SNATCH

160 M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

 

AMRAP 11

50 DU 

20 BARBELL CLUSTER

20 M SINGLE DB LUNGE 

 

2 MIN REST

 

AMRAPP 11

30 CAL ROW

20 SYNC. SIT UP / TTB

10 SYNC. BURPEE TO TARGET

 

2 MIN REST

 

AMRAP 11

160 M RUN TOGETHER

20 ALT. DB SNATCH

20 SINGLE ARM DB OH SQUAT

 

KW 24

MONTAG: 18:00 – 19:30 UHR:

SKILL: DEADLIFT

 

3 ROUNDS (LIGHT WEIGHT)

10 DEADLIFT

10 SUMO DEADLIFT

10 ROMANIAN DEADLIFT 

 

CONVENTIONAL DEADLIFT – FIND YOUR 3 RM IN 15 MIN

 

2 SUPERSETS

8/8 HEEL TAP STEP DOWN

12-14 DUAL DB BENT OVER ROW

 

EVERY 5 MIN X 4

180 M RUN

12 WALL BALL

10 DEADLIFT

8 POWER CLEAN

14/ 10 CAL BIKE* 

ADD 2 CAL EVERY ROUND

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

 

3 ROUNDS

10 BACK SQUAT

10 FRONT SQUAT

10 FRANKENSTEIN SQUAT

 

FRONT SQUAT – FIND YOUR 1 RM IN 15 MIN

 

2 SETS

40/40 M KB SINGLE ARM OVERHEAD WALK

20 SLAM BALL

 

10 ROUNDS

10 ALT. DB CLEAN AND JERK

ALT. ALT. DB THRUSTER

160 M RUN

TC 18 MIN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 PUSH UP

10 WIDE GRIP BENCH PRESS

10 NARROW GRIP BENCH PRESS

 

BENCH PRESS – FIND YOUR 3 RM IN 15 MIN

 

3 ROUNDS

12 ALT. RENEGADE ROW

6-8 DIP

 

10-8-6-4-2

DUAL DB DEVIL CLEAN

PULL UP

20/15 CAL ROW AFTER EACH ROUND

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2:

 

FOR TIME

BUY IN: 1000 M  ROW

100 DB DEADLIFT

 80 DB PUSH PRESS

 60 BURPEE OVER DB

 40 DB DEVIL PRESS

 20 DB THRUSTER

BUY OUT: 1000 M ROW

KW 23

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EMOM 12

1: JUMPING AIR SQUAT

2: ALT JUMPING LUNGE

3: 12 KB SNATCH FROM FLOOR RIGHT ARM

4: 2 KB SNATCH FROM FLOOR LEFT ARM

5: 8-12 CAL ROW (40 SEC ON- 20 SEC OFF)

6: REST

 

4 SETS

5,5,5,5 FRONT SQUAT TEMPO 32X1

15 SEC REST

20 SEC MAX RUSSIAN KB SWING

2-3 MIN REST

 

EVERY 3 MIN X 3 SETS

15 DB GLUTE BRIDGE

12 DB ROMANIAN DEADLIFT

 

EVERY 5 MIN X 4 SETS

2 MIN BIKE/ ROW OR SKI

4 DEVIL PRESS

10 DUAL DB DEADLIFT

16 SIT UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

5 SETS FOR LOAD 

UNBROKEN:

1 POWER CLEAN

2 FRONT SQUAT

3 PUSH PRESS

4 BACK SQUAT

3 PUSH PRESS

2 FRONT SQUAT

 

180 M RUN

3-6-9-12-9-6-3

POWER CLEAN

GROUND TO OVERHEAD

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 3 MIN X4

10-12 ALT. LOW INCLINE DB BENCH PRESS (TEMPO 20X0)

10-12 INCLINE BENCH DB PRONE ROW (TEMPO 21X1)

 

EVERY 3 MIN X 3 SETS

6 STRICT PRESS

15 SEC REST

10-12 DUAL DB UPRIGHT ROW

 

EMOM18 (40 SEC ON – 20 SEC OFF)

1: PLATE GROUND TO OVERHEAD

2: PLATE RUSSIAN TWIST

3: BURPEE TO PLATE

4: SLAM BALL

5: CAL SKI

6: REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

KURS ENTFÄLLT- DRACHENBOOTRENNEN AM BALDENEYSEE!

 

 

SAMSTAG: 10:45 – 11:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

21-15-9

DEVIL PRESS

CAL SKI

21-15-9

DB THRUSTER

CAL ROW

21-15-9

DB CLEAN AND JERK

BURPEE OVER DB