KW 40

 

MMONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

SKILL: PRESS (WOCHE 1/4)

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

10 STRICT PRESS 

8 ALT. BARBELL OVERHEAD REVERSE LUNGE

 

EVERY 2 MIN X 5

14 ALT. KB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

6-8 DEFICIT PUSH UP

14 ALT. BICEP CURL

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

45 SEC SKI (MAX CAL)

8 RENEGADE ROW

MAX DU IN REMAINING TIME

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 LEG LOWERS

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

4 SINGLE LEG TTB OR SINGLE LEG TOE TO RING

 

EVERY 2 MIN X 5

3 – 6 KIPPING HANDSTAND PUSH UP (NEGATIVE ODER PIKE PUSH UP)

 

2 ROUNDS

12 HOLLOW BANDED PULL OVER

12 DUAL KB ROW

 

AMRAP 20

MAX DISTANCE BIKE / ROW

EVERY 2 MIN:

3 BURPEE

4 PUSH UP

5 AIR SQUAT

 

 

DONNERSTAG- FEIERTAG!

10-11 UHR GCG SPECIAL

11-12 UHR HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN  (WOCHE 1/4)

 

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

3 ROUNDS

10 CLEAN PULL

5 TALL CLEAN

 

2 SUPERSETS

30 SEC HEAVY FRONT RACK HOLD 

12 ALT. GOBLET REVERSE LUNGE

 

21-15-9

AMERICAN KB SWING

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

300 DU

60 CLEAN AND JERK

60 BAR FACING BURPEE

200 DU

40 POWER SNATCH

40 BAR FACING BURPEE

100 DU

20 THRUSTER

20 BAR FACING BURPEE

 

KW 39

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: OH SQUAT

5 MIN SKILL

 

3 ROUNDS

10 BEHIND THE NECK STRICT PRESS

10 BACK SQUAT

10 PVC PASS THROUGH

 

EVERY 2 MIN X 5

5 BEHIND THE NECK PUSH 5 SEC HOLD ON TOP (CLIMBING WEIGHT)

 

EVERY 2 MIN X 5

5  OH SQUAT (CLIMBING WEIGHTS)

 

EMOM 8

ODD: DUAL KB OVERHEAD CARRY

EVEN: REST

 

EVERY 3 MIN X 3

10 DB PULL OVER (HEAVY)

12 ALT. DB PLANK TOE TOUCH

 

6 ROUNDS FOR TIME

8 SNATCH GRIP DEADLIFT

8 HANG SNATCH

8 OH SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM9

1: 6 LEFT LEG GOBLET COSSACK SQUAT

2: 6 RIGHT LEG GOBLET COSSACK SQUAT

3: 6 BARBELL GOOD MORNING

 

6 ROUNDS

1 SNATCH LIFT OFF

1 PAUSED SNATCH (2 SEC REST BELOW THE KNEE)

1 HANG POWER SNATCH

60 SEC REST

 

2 SETS

8 X 1 1/4 FRONT SQUAT

 

4 ROUNDS

4 POWER SNATCH

4 BAR FACING BURPEE

24 DU

60 SEC REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS

4 – 6 DEFICIT PIKE PUSH UP/ DEFICIT STRICT HSPU

8-10 INCLINE BENCH DB TRAP 3 RAISE

 

EVERY 2 MIN 4

2 STRICT PRESS

3 PUSH PRESS

4 PUSH JERK

 

5,5,5 PUSH JERK (SAME WEIGHT)

 

 

15,12,10 INCLINE DB BENCH PRESS, TEMPO 20X1

AMRAP DEFICIT PUSH UP

 

8-7-6-5

STRICT (RING) DIP

7 CAL BIKE

DIRECTLY INTO

10-9-8-7

DUAL KB PUSH PRESS

30 DU

 

 

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

YOU GO I GO

 

20 ROUNDS

10 WALL BALL

5 PULL UP

 

DIRECTLY INTO

 

16 ROUNDS

10 DEVIL PRESS 

5 BURPEE

 

DIRECTLY INTO

 

12 ROUNDS

10 BARBELL CLEAN AND JERK

100 M ROW

 

KW 38

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: OH SQUAT

5 MIN SKILL

 

3 ROUNDS

10 BEHIND THE NECK STRICT PRESS

10 BACK SQUAT

10 SOTS PRESS

 

EVERY 2 MIN X 5

5 BEHIND THE NECK PUSH 5 SEC HOLD ON TOP (CLIMBING WEIGHT)

 

EVERY 2 MIN X 5

5  OH SQUAT (CLIMBING WEIGHTS)

 

EMOM 8

ODD: DUAL KB OVERHEAD CARRY

EVEN: REST

 

EVERY 3 MIN X 3

10 DB PULL OVER (HEAVY)

12 ALT. DB PLANK TOE TOUCH

 

21-15-9

OH SQUAT

BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SNATCH

 

2 SETS BARBELL WARM UP

10 SNATCH GRIP DEADLIFT

10 BTN SNATCH PRESS

10 OH SQUAT

10 SEC SNATCH GRIP OVERHEAD GRIP HOLD

10 SEC OVERHEAD SQUAT HOLD

10  MIN SNATCH

 

EMOM 6

3-5  HANG SNATCH (CLIMBING WEIGHTS)

 

15 MIN FOR LOAD

1 POWER SNATCH + 1 HANG HIGH PULL + 1 SQUAT SNATCH

 

5 ROUNDS FOR TIME

9-6-3

DEADLIFT

HANG POWER SNATCH

OH SQUAT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

12/10 CAL ROW

20-30 SEC SIDE PLANK WITH DB

20-30 SEC SIDE PLANK WITH DB

20 SEC HOLLOW HOLD

 

EVERY 3 MIN X 3

5 PUSH PRESS + 3 PUSH JERK

 

3 SETS

6-8 BARBELL BENCH PRESS

15 SEC REST

12-15 LEAN AWAY DB LATERAL RAISE (EACH ARM)

 

 

16-12-8

CAL ROW

12-10-8

DUAL DB PUSH PRESS

 

2 MIN REST

 

16-12-8

CAL BIKE

16-12-8

ALT. DB POWER SNATCH

 

 

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

YOU GO I GO

 

AMRAP 12

160 M ROW

10 POWER CLEAN

20 RUSSIAN KB SWING

30 DU

 

2 MIN REST

 

AMRAP 12

200 M ROW

10 PUSH PRESS

20 PUSH UP

30 SIT UP

 

2 MIN REST

 

AMRAP 12

700 M BIKE

10 FRONT SQUAT

 

KW 37

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: OH SQUAT

5 MIN SKILL

 

3 ROUNDS

10 BEHIND THE NECK STRICT PRESS

10 BACK SQUAT

10 SOTS PRESS

 

EVERY 2 MIN X 5

5 OH SQUAT (LIGHT WEIGHT)

 

EVERY 2 MIN X 5

5  OH SQUAT (CLIMBING WEIGHTS)

 

EVERY 3 MIN X 3

6/6 REVERSE LUNGE

10/10 BANDED KICK BACK

12 SKATER JUMP

 

AMRAP 14

8 BURPEE OVER DB

8 ALT. DB CLEAN AND JERK

8 SINLE ARM DB THRUSTER

8 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SNATCH

 

2 SETS BARBELL WARM UP

10 SNATCH GRIP DEADLIFT

10 BTN SNATCH PRESS

10 OH SQUAT

10 SEC SNATCH GRIP OVERHEAD GRIP HOLD

10 SEC OVERHEAD SQUAT HOLD

 

10  MIN SNATCH

 

EMOM 6

3-5  SNATCH (CLIMBING WEIGHTS)

 

15 MIN FOR LOAD

1 SNATCH GRIP DEADLIFT + 1 HANG SNATCH + 1 OH SQUAT

 

10-9-8-7-6-5-4-3-2-1

SNATCH

RENEGADE ROW

160 M RUN AFTER EACH ROUND

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

12/10 CAL ROW

20-30 SEC SIDE PLANK WITH DB

20-30 SEC SIDE PLANK WITH DB

20 SEC HOLLOW HOLD

 

3 SUPERSETS

8-10 BARBELL BENT OVER ROW

12-15 DUAL DB BENCH PRESS

3-5 STRICT HANDSTAND PUSH UP

 

3 SETS

8/8 HALF KNEELING ARNOLD PRESS (2 SEC NEGATIVE)

12 SLAM BALL

12 HR PUSH UP

 

AMRAP 12

2,4,6,8… 

PULL UP

10,20,30…

DU

 

 

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 30

400 M RUN TOGEHTER

ONE PERSON CARRYING A MEDBALL 9/6 KG

30 WALL BALL

20 POWER SNATCH

10 CHEST TO BAR PULL UP

 

KW 36

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

SKILL: TTB

 

5 MIN SKILL

 

3 ROUNDS

10 LYING TTB

10-12 SEATED L SIT LEG RAISE

8 HANGING KNEE RAISE

 

EVERY 2 MIN X 5

8 TTB OR  TOE TO RING

 

EVERY 2 MIN X 5

5  KIPPING PULL UP/ CHEST TO BAR PULL UP

 

EVERY 3 MIN X 3

12. ALT GORILLA ROW

6-8 RING DIP

45-60 SEC REVERSE PLANK HOLD

 

AMRAP 14

15/12 CAL ROW

8 ALT. DB SNATCH

6 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN AND 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 CLEAN AND JERK

 

EMOM 6

3-5  SPLIT JERK (CLIMBING WEIGHTS)

 

15 MIN FOR LOAD

3 POWER CLEAN + 2 PUSH PRESS + 1 SPLIT JERK

 

7 ROUNDS FOR TIME

4 DEADLIFT

3 POWER CLEAN

2 SQUAT CLEAN

1 CLEAN AND JERK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

12/10 CAL ROW

20-30 SEC SINGLE ARM PLANK HOLD

20-30 SEC SINGLE ARM PLANK HOLD

20 SEC BENT HOLLOW HOLD

 

3 SUPERSETS

6-8 CHIN UP

12-15 DUAL DB BICEP CURL

5—7 NEGATIVE HANDSTAND PUSH UP

 

3 SETS

8/8 ALT. DB BENCH PRESS (2 SEC NEGATIVE)

12-15 DB UPRIGHT ROW

 

FOR TIME

5 WALL WALK

10 BURPEE

15 TTB

20 M REVERSE BEAR CRAWL

15 TTB

10 BURPEE

5 WALL WALK

 

 

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

10 ROUNDS FOR TIME

YOU GO I GO

300 M ROW

5 DEADLIFT (HEAVY)

50 DU

5 BURPEE BOX JUMP OVER