KW 44

KW 44

MONTAG: 18:00 – 19:30 UHR:

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

12 CAL BIKE

3 DUAL KB SUMO DEADLIFT HIGH PULL

4 DUAL RUSSIAN KB SWING

5 DUAL KB CLEAN

 

EMOM 6

3-5 CHIN UP

 

3 SETS

10-12 DB CHAINSAW ROW 

8-10 BARBELL REVERSE CURL

 

EVERY 90 SEC X 3

3-5 KIPPING PULL UP

10-15 SEC SPRINT BIKE

 

2 MIN REST

 

EVERY 90 SEC X 3

4-8 TTB

10-15 SEC SPRINT ROWER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

EMOM 10

EVEN: 1 POWER SNATCH + 1 OH SQUAT + 1 SQUAT SNATCH

ODD: 5 BOX JUMP OVER

 

EVERY 2:30 X 4

5 FRONT SQUAT TEMPO: 31X1

 

3 ROUNDS

8 SEATED ARNOLD PRESS

30 SEC REST

12 INCLINE DUAL DB BENCH PRESS

 

FOR TIME (TC- 15 MIN)

16-14-12-10-8

ALT. KB PUSH PRESS

GOBLET SQUAT

10 CAL BIKE AFTER EACH ROUND

 

 

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

IN TEAMS OF 2

3 BAR FACING BURPEE

3 POWER CLEAN

3 FRONT SQUAT

3 PUSH JERK

3 BAR FACING BURPEE

EVERY 5 MIN 160 M PARTNER RUM

 

KW 43

KW 43

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 4/4)

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB (WOCHE 4/4)

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

6 HOLLOW ROLL

6 SCAPULAR PULL UP

8 ALT. TTB

 

EVERY 2 MIN X 4

8 TTB

6 RING ROW

 

EVERY 2 MIN X 3

10 ALT. DB SNATCH

5 BURPEE OVER THE ROWER

10-15 SEC ROW SPRINT

 

3 MIN REST

 

EVERY 2 MIN X 3

6 DB DUAL POWER CLEAN

6 DUAL DB BURPEE

10-15 SEC SPRINT BIKE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

HIGH PULL

HANG CLEAN

SQUAT CLEAN

 

BUILT A 3 RM CLEAN COMPLEX IN 12 MIN

1 DEADLIFT + 1 HANG POWER CLEAN  + SQUAT CLEAN

 

EVERY 2 MIN X 4

3-6 STRICT LEG RAISES

12 WEIGHTED FROG PUMP

 

5 ROUNDS FOR QUALITY

500/400 M BIKE

12 KB HAMSTRING MARCH

12 DUAL DB/KB FLOOR PRESS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 38

IN TEAMS OF 2

 

25 WALL BALL

25 AIR QUAT

25 DB SNATCH

25 DB LUNGE

25 BURPEE 

500 M ROW

KW 42

KW 42

MONTAG: 18:00 – 19:30 UHR:

 

SKILL: PRESS (WOCHE 3/4)

 

2 ROUNDS 

30 DU

5/5 HALF KNEELING KB WINDMILL

8/8 SIDE PLANK DB POWELL RAISE

 

3 SUPERSETS

5 PUSH PRESS

2 SLIT JERK

 

3 SUPERSETS

12 ALT. DB BENCH PRESS

1 MIN PLANK HOLD

 

3 SETS

MAX DIP

20 SEC REST

10 SRADDLE PLATE FRONT RAISE

20 SEC REST

10 WEIGHTED TURKISH SIT UP

 

 

EMOM 12 (40 SEC ON – 20 OFF)

1: CAL BIKE ARMS ONLY

2: BURPEE

3: RENEGADE ROW

4: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB (WOCHE 3/4)

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

12 HOLLOW ROCKS

6 SCAPULAR PULL UP

8 KIP SWING (SAUBER UND KONTROLLIERT)

 

3 ROUNDS

10 ALT. L SIT LEG LIFT OVER

8/8 STANDING KB KNEE RAISE

 

BUY IN

20 CAL ROW

15-12-9-6

SINGLE ARM DB PUSH PRESS RIGHT ARM

SINGLE ARM DB OVERHEAD REVERSE LUNGE RIGHT ARM

SINGLE ARM DB PUSH PRESS LEFT ARM

SINGLE ARM DB OVERHEAD REVERSE LUNGE LEFT ARM

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 3/4)

 

2 ROUNDS EMPTY BAR

3 ROUNDS

5 SQUAT CLEAN

8 ROMANIAN DEADLIFT

8 BRADFORT PRESS

 

FIND A HEAVY ONE IN 12 MIN

3 POWER CLEAN + 2 HANG SQUAT CLEAN

 

2 SUPERSETS

8/8 KB SINGLE LEG GLUTE BRIDGE

5/5 KB WINDMILL

 

FOR TIME

5 ROUNDS

12 AMERICAN KB SWING (32/ 24 KG)

12 BURPEE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 35

YOU GO, I GO

8 CAL ROW

8 BOX JUMP OVER

8 ALT. SINGLE ARM DEVIL PRESS

8 SINGLE ARM DB THRUSTER

KW 41

KW 41

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

SKILL: PRESS (WOCHE 2/4)

2 ROUNDS

8 SCAPULAR PULL UP

6/6 HALF KNEELING KB BOTTOM UP PRESS

8/8 SIDE PLANK ROTATION

 

3 SUPERSETS

8 STRICT PRESS 

8/8 DB UPRIGHT ROW

 

EVERY 2 MIN X 5

OVERHEAD PRESS HOLD 30 SEC

 

2 ROUNDS

10/10 SINGLE ARM BANDED LAT PULL DOWN

10 HOLLOW ROCK

8/8 DB ROW

 

3 ROUNDS FOR TIME

16 ALT. DB SNATCH

15 AMERICAN KB SWING

1 MIN MAX CAL ROW

3 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 ALT. HANGING KNEE RAISE

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

6 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 BANDED PULL APART

10/10 DB EXTERNAL ROTATION ON KNEE

 

AMRAP 16

10 TTB

20 ALT. DB CLEAN AND JERK

30 ABMAT SIT UP

20 ALT. DB SNATCH

10 ALT. DEVIL PRESS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 2/4)

 

2 ROUNDS EMPTY BAR

5 POWER CLEAN

5 STRICT PRESS

5 HIGH PULL 

3 ROUNDS

8 CLEAN PULL

5 HANG CLEAN

 

2 SUPERSETS

10/10 DB SPLIT SQUAT 

10/10 SINGLE LEG ROMANIAN DEADLIFT

 

3 ROUNDS

500 M ROW

12 POWER CLEAN

50 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

200 SKI/ 200 CAL ROW

PARTNER 1 WORKS ON CALS

PARTNER 2 COMPLETES:

8 HANG POWER CLEAN

8 BURPEE OVER THE BAR

8 TTB