KW 31

MONTAG: 18:00 – 19:30 UHR:

 

SKILL: SNATCH WOCHE 4/4

 

2 ROUNDS EMPTY BAR

5 SNATCH GRIP DEADLIFT

5 POWER SNATCH

5 SOTS PRESS

 

3 SUPERSETS

8 BACK SQUAT (3 SEC BOTTOM HOLD)

10/10 SINGLE LEG GLUTE BRIDGE + PLATE

 

2 SETS

8-10 OH SQUAT

10/10 WINDMILL

 

EVERY 2 MIN X 6

3 SQUAT SNATCH + 2 BEHIND THE NECK PUSH PRESS

 

FOR TIME

40-30-20-10

DU

40-35-30-25

SIT UP

15-12-9-6

POWER SNATCH

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LUNGE WOCHE 4/ 4

 

3 ROUNDS

10 BARBELL KANG SQUAT

16 SINGLE ARM KB OVERHEAD WALKING LUNGE

 

EVERY 3 MIN X 4

8/8 BARBELL OVERHEAD REVERSE LUNGE

 

2 SUPERSETS

15 BANDED PULL THROUGH

8/8 SEATED KB LEG LIFT OVER

 

AMRAP 16

50 RUSSIAN KB SWING

400 M RUN

50 WALL BALL 

400 M RUN

50 KB SUMO DEADLIFT HIGH PULL

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 4/4

 

3 ROUNDS

4-6 SINGLE ARM RING ROW

8 PENDLAY ROW

 

2 SUPERSETS

1-5 KIPPING PULL UP

80 M SINGLE ARM KB OVERHEAD FARMERS CARRY

 

AMRAP 15

IN TEAMS OF TWO

30 /24 CAL SKI

30 ALT. DB SNATCH

30 TTB

30 PUSH UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

30 ROUNDS FOR TIME

YOU GO- I GO

 

3 BURPEE 

6 POWER SNATCH (50/ 35 KG)

9 BOX JUMP OVER

12 CAL ROW

KW 30

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH WOCHE 3/4

 

2 ROUNDS EMPTY BAR

5 HIGH PULL

5 SNATCH BALANCE

5 OH SQUAT BOTTOM POSITION HOLD 5-10 SEC

 

3 SUPERSETS

10 DEAD SQUAT

10/10 BULGARIAN SPLIT SQUAT

 

EVERY 2 MIN X 6

6 DEFICIT SNATCH GRIP DEADLIFT 

 

EVERY 3 MIN X 6

18/ 15 CAL ROW

ROUND 1/3/5

10 ALT. SINGLE ARM DB CLEAN AND JERK

ROUND 2/4/6

10 ALT. SINGLE ARM DB SNATCH

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LUNGE WOCHE 3/ 4

 

3 ROUNDS

10 BARBELL GOOD MORNING

10 GOBLET COSSACK SQUAT

 

EVERY 3 MIN X 4

8/8 FRONT FEET ELEVATED CURTSY LUNGE

 

2 SUPERSETS

8 HAMSTRING CURL ON A ROWER

10 MEDBALL RUSSIAN TWIST

 

EMOM 12

1: MAX WALL WALK

2: MAX AIR SQUAT

3: MAX MOUNTAIN CLIMBER

4: MAX BURPEE

5: MAX SEC PLANK HOLD

6: MAX BOX STEP UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 3/4

 

3 ROUNDS

8 HALF CHIN UP

6 NEGATIVE PULL UP 

60 SEC REST

 

EVERY 2 MIN X 5

8 KIP SWING (ARCH/ HOLLOW)

20 SEC HOLLOW HOLD

 

60 CAL ROW

50 TTB

40 WALL BALL

30 POWER CLEAN

20 BURPEE PULL UP

TC 16 MIN

 

 

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

AMRAP 25

40 DEADLIFT

7 SYNCHRO BURPEE

40 POWER CLEAN

7 SYNCHRO BURPEE

40 SHOULDER TO OVERHEAD

7 SYNCHRO BURPEE

40 BACK SQUAT

7 SYNCHRO BURPEE

KW 29

MONTAG: 18:00 – 19:30 UHR:

10 MIN ANKLE / SQUAT MOBILITY

 

SKILL: SNATCH WOCHE 2/4

BARBELL WARM UP – 3 ROUNDS

5 SNATCH PULL

5 DROP SNATCH

5 OH SQUAT

 

3 SUPERSETS

20 SEC SNATCH GRIP OVERHEAD HOLD

8/8 SPLIT STANCE DB ROMANIAN DEADLIFT

 

EVERY 2 MIN X 6

6 SNATCH GRIP DEADLIFT 

 

EVERY 2:30 MIN X 4

3 HANG SNATCH + 1 OH SQUAT

 

15 MIN FOR QUALITY

2/2 TURKISH GET UP

12 ALT. DB SNATCH

12 SINGLE ARM OVERHEAD WALKING LUNGE

2 MIN MAX M ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LUNGE WOCHE 2/4

 

3 ROUNDS

20 SANDBAG WALKING LUNGE 

10 BARBELL GOBLET MORNING

 

EVERY 2 MIN X 4

8/8 BARBELL BACK RACK REVERSE LUNGE

 

2 SUPERSETS

8 DUAL DB SQUAT

10 MEDBALL PLANK ROLLOUT

 

EMOM 6

MIN 1: 40 SEC ROW FOR MAX METERS

MIN 2: 10-15 WALL BALL

2 MIN REST

EMOM 6

MIN 1: 30-60 DU

MIN 2: 10 – 15 WALL BALL

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 2/4

 

3 ROUNDS

7 FEET ELEVATED RING ROW

20 SEC CHIN OVER BAR HOLD

 

2 SUPERSETS

12 BANDED PVC LAT PULL DOWN

12 ALT. BICEP CURL

 

1 MIN WORK – 1 MIN REST

3 ROUNDS

80 M FARMERS CARRY

8 CAL ROW

20 MOUNTAIN CLIMBER

30 DU

 

 

SAMSTAG: 10:00 – 11:00 UHR 

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

50/40 CAL ROW (TC: 3 MIN)

3 MIN REST

 

5 ROUNDS

20 BOX JUMP OVER

20 WALL BALL

20 AMERICAN KB SWING

(TC: 30 MIN)

 

50/ 40 CAL ROW (TC: 3 MIN)

 

KW 28

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN OVERHEAD MOBILITY MOBILITY

 

SKILL: SNATCH WOCHE 1/4

2 ROUNDS EMPTY BAR/ PVC 

5 MUSCLE SNATCH

5 SNATCH BALANCE

5 SOTS PRESS

 

3 SUPERSETS

8 SNATCH GRIP STRICT PRESS

5/5 KB WINDMILL

 

EVERY 2 MIN X 4

8 SNATCH GRIP DEADLIFT

 

3 ROUNDS

3 POWER SNATCH + 2 OVERHEAD SQUAT

 

EMOM 16

1: 10- 12 HANG POWER SNATCH

2: 10- 12 DB FLOOR PRESS

3: 240 M RUN

4: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LUNGE WOCHE 1/4

 

3 ROUNDS

20 SINGLE DB WALKING LUNGE 

10 BARBELL GOOD MORNING

 

EVERY 2 MIN X 4

8/8 BARBELL BACK RACK (FORWARD) LUNGE

 

2 SUPERSETS

8 DUAL DB ROMANIAN DEADLIFT

15 STANDING CALF RAISE

 

5 ROUNDS FOR TIME

8/ 6 CAL ROW

8 SPRAWL

6 DUAL DB THRUSTER

4 DUAL DB CLEAN AND JERK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 1/4

 

3 ROUNDS

10 RING ROW

8 PENDLAY ROW

10 HOLLOW ROCK

 

2 SUPERSETS

20-30 SEC RING SUPPORT HOLD

80 M KB BOTTOM UO WALK

 

2 ROUNDS FOR TIME

30 /24 CAL ROW

30 ALT. DB SNATCH

30 TTB

30 PUSH UP

 

 

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

 

12 ROUNDS FOR TIME

ATHLETE A

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

 

ATHLETE B

15 CAL ROW

 

KW 27

 

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 6 (75- 80 % 1 RM)

 

EVERY 2 MIN X 3

16 FRONT FOOT ELEVATED ALT. CURTSY SQUAT

 

2 SUPERSETS

15 BANDED KNEELING HIP THRUST

6/6 SINGLE ARM KB KNEELING TO STANDING

 

21-15-9

BURPEE

FRONT SQUAT

PUSH UP

BARBELL REVERSE LUNGE

 

 

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 6 (75- 80 % 1 RM)

 

PUSH PRESS

10,8,6,6

 

3 SETS

8/8 HALF KNEELING DB WOOD CHOP

8/8 SINGLE ARM THRUSTER

 

EMOM 18

1: 10 BURPEE

2: 200-250 M ROW

3. 12-15 WALL BALL

4: 14-16 ALT. DB SNATCH

5: 50-60 SEC PLANK HOLD

6: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

8 MIN ROW

AT MIN 0:00, 4:00, 8:00

10 PLATE BENT OVER ROW

10 PLATE GROUND TO OVERHEAD

30 SEC PASSIVE HANG

 

BENCH PRESS

3X 6 (75- 80 % 1 RM)

 

3 SETS

6-8 CHIN UP

12 DUAL DB BICEP CURL

160 M SINGLE ARM FARMERS CARRY

 

3 ROUNDS FOR TIME

400 M ROW

6 ALT. DB DEVIL PRESS

12 PLATE SIT UP

16 WALL BALL

 

 

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 – YOU GO, I GO

 

AMRAP 30

10 PLATE GROUND TO OVERHEAD

8 PLATE OH REVERSE LUNGE

6 TTB

8 BURPEE TO PLATE

10 CAL ROW