KW 35

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: TTB

5 MIN SKILL

 

3 ROUNDS

10 LEG LOWERS

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

6 TTB OR  TOE TO RING

 

EVERY 2 MIN X 5

3-5 KIPPING PULL UP

 

2 ROUNDS

12 HOLLOW BANDED PULL OVER

12 DUAL KB ROW

 

AMRAP 20

MAX DISTANCE BIKE / ROW

EVERY 2 MIN:

3 BURPEE

4 AMERICAN KB SWING

5 GOBLET SQUAT 

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SPLIT JERK

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

10  MIN SKILL

 

EMOM 6

3-5  SPLIT JERK (CLIMBING WEIGHTS)

 

EVERY 2 MIN X 5

3 PUSH PRESS + 2 SPLIT JERK

 

5 ROUNDS (15 MIN)
2MIN ON/1MIN OFF
6 POWER CLEAN 

5 FRONT SQUAT  50/35

4 THRUSTER

3 PUSH JERK
MAX CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

6/6 GOBLET CURTSY SQUAT

10 KB TATERS

12 KB SUMO DEADLIFT HIGH PULL

 

EVERY 2 MIN X 5

4-6 BANDED FRONT SQUAT

 

2 SUPERSETS

6/6 REVERSE LUNGE

10 HOLLOW ROCK

 

EVERY 4 MIN X 5

A: 10 POWER CLEAN

B: 8-10 SIT UP

C: 8-10 BURPEE OVER THE BAR

D: 160 M RUN

ABCD

DCBA

CDAB

BCDA

YOUR CHOICE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

 

IN TEAMS OF 3

AMRAP 31

29 WALL BALLS

29 OVERHEAD SQUAT

29 HANG SQUAT CLEAN AND JERK

29 CAL SKI

29 HANG POWER SNATCH

EACH PARTNER MUST PERFORM A 2000 M ROW AT SOME POINT DURING THE WOD

KW 34

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 SETS

1 MIN PLANK HOLD

8 BURPEE

30 SEC BARBELL OVERHEAD PRESS HOLD

1 MIN SKI

10 SUPERMAN

 

STRENGTH/GYMNASTIC (12 MIN)

SKILL: OVERHEAD STRENGHT

3 WALL WALK

10/10 HALF KNEELING KB BOTTOM UP PRESS

10 DB PULL OVER

10 DUAL DB FRONT RAISE

 

EVERY 2 MIN X 6

6 BENCH PRESS 

 

AMRAP 12

8 BOX JUMP OVER

8 SHOULDER TO OVERHEAD

16 SIT UP

16 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: HANG POWER CLEAN

 

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

 

10  MIN SKILL

EMOM 6

3-5  HANG CLEAN (CLIMBING WEIGHTS)

 

EVERY 2 MIN X 5

3 HANG POWER CLEAN + 2 FRONT SQUAT + 1 JERK

5 ROUNDS (15 MIN)
2MIN ON/1MIN OFF
6 DEADLIFTS 50/35
5 HANG POWER CLEAN 50/35
4 FRONT SQUATS
3 SHOULDER TO OVERHEAD 50/35
MAX WALL WALKS

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2:30MIN X 6
12 ALT. BACKRACK REVERSE LUNGE

5 SETS
5 DEADLIFTS @78%
10 KB GLUTE BRIDGE @32/24

10 ROUNDS
FOR TIME
24 DOUBLE UNDERS
8 DOUBLE DB BURPEE BOX STEP OVERS 22,5/15

 

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

 

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

3 SETS

30SEC ON/10SEC OFF

PLATE HOLLOW HOLD

PLATE PASS THROUGH

PLATE HALO

 

STRENGTH/GYMNASTIC (10 MIN)

SKILL: HANDSTAND PUSH UPS

 

4 SEATED SHOULDER PRESS

3 PUSH UP / PIKE PUSH UP /NEG HANDSTAND PUSH UPS

8 PLATE TURKISH SIT UPS (HARD)

10 LU RAISES

 

AMRAP 6

9/7CAL BIKE

6 ALT DOUBLE DB SUITECASE LUNGES 22,5/15

 

2 MIN REST

 

AMRAP 6MIN

9/7CAL SKI

6 DOUBLE DB DEVILS PRESS 22,5/15

SCALE 15/10

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: HANG POWER CLEAN

 

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

 

10  MIN SKILL

EVERY 90 SEC X 6

3-5  HANG CLEAN (CLIMBING WEIGHTS)

 

3 SETS

HEAVY FRONT RACK HOLD (10-20 SEC)

8 CLEAN HIGH PULL

6 FRONT SQUAT

 

FOR LOAD IN 15 MIN

3 POWER CLEAN + 2 FRONT SQUAT + 1 JERK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2:30MIN X 6
5 BACK SQUAT
12-15 FLAT BENCH REVERSE HYPEREXTENSION
3 SETS (AS HARD AS POSSIBLE)

20M FILLY CARRY RIGHT SIDE

20M FILLY CARRY LEFT SIDE

10 BENT OVER ROW RIGHT SIDE

10 BENT OVER ROW LEFT SIDE

10 STRICT HANDSTAND PUSH UPS

30SEC L-SIT HANG

 

 

6 ROUNDS

FOR TIME

10 DOUBLE DB SWINGS 22,5 / 15

10 DOUBLE DB SHOULDER TO OVERHEAD

10 BURPEE BOX JUMP OVERS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 40

IN TEAMS OF TWO

30 PUSH PRESS

30 AMERICAN KB SWING

30 CAL ROW

30 POWER SNATCH

30 KB LUNGE

30 CAL ROW

RX: 60/40 KG // 24/ 16 KG

KW 32

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

WARM UP (6MIN)

3 SETS

45SEC ON/15SEC OFF

SKI

DOWN DOG & SEAL

HOLLOW HOLD

TALL PLANK  HOLD

 

STRENGTH/GYMNASTIC (16 MIN)

SKILL: HANDSTAND PUSH UPS

 

80 M KB OVERHEAD CARRY

3 PUSH UP / PIKE PUSH UP /NEG HANDSTAND PUSH UPS

10 ALT DB PRESS

 

EMOM X 8

1. 5-10 HSPU

2. 10 KB  PASS THROUGH

 

METCON (16MIN)

FOR TOTAL REPS

4 ROUNDS

2MIN ON/2MIN OFF

10 SHOULDER TO OVERHEAD 60/45

MAX CAL SKI IN REMAINING TIME

SCALE 40/30

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: POWER CLEAN

 

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

 

10  MIN SKILL

EVERY 90 SEC X 6

3-5  POWER CLEAN (CLIMBING WEIGHTS)

 

3 SETS

30SEC ON/10SEC OFF

TOP OF RING SUPPORT HOLD

BARBELL TURKISH SIT UPS

 

METCON (12MIN)

FOR TIME

21-15-9 REPS

CLEANS 60/43

RING DIPS/ SCALE BOX SUPPORTED DIPS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS
30 SEC ON/10 SEC OFF
MEDBALL HOLLOW HOLD
MEDBALL TWIST

MEDBALL PLANK HOLD
EVERY 2:30MIN X 6
5 FRONT SQUATS
10 DOUBLE DB STEP UPS 22,5/15

50 BANDED PASS THROUGH (1 SEC HOLD)
4 ROUNDS (15 MIN)
FOR TIME
20 WALL BALLS 9/6
20 BOX JUMPS 60/50
20 SWINGS 24/16
20 SIT UPS

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

20 ROUNDS FOR TIME

YOU GO- I GO

3 WALL WALKS

6 ALT DEVIL PRESS (22,5/ 15 KG)

9 GOBLET SQUAT

12 CAL ROW/ SKI