KW 14

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

DEADLIFT (3/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 ROMANIAN DEADLIFT

5 CONVENTIAL DEADLIFT

5 SUMO DEADLIFT

 

3 SUPERSETS

6 CONVENTIONAL DEADLIFT

10-12 FEET ELEVATED PRONATED BODY ROW 

 

2 SUPERSETS

12/12 MINIBAND KICK BACK

12 DB SHRUGS

 

2 SUPERSETS

10/10 BANDED CLAMSHELL

20-30 SEC HOLLOW ROCK

 

AMRAP 16

10 DUAL DB DEADLIFT

8 DUAL DB BOX STEP UP

10 TTB

8 DUAL DB THRUSTER

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

BACK SQUAT (3/4)

2 ROUNDS EMPTY BAR/ PVC 

5 FRONT SQUAT

5 BACK SQUAT

5 ZERCHER SQUAT

 

EVERY 2:30 X 4

4 BACK SQUAT

 

3 SETS

12/12 STANDING LEG CURL WITH MINIBAND

12-16 ALT. FRONT RACK DROP REVERSE LUNGE

 

2 ROUNDS FOR TIME:

400 M RUN

21 EMPTY BAR FRONT SQUAT

15 BURPEE BROAD JUMP

15 AMERIAN KB SWING

21 DU

2 MIN REST 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SNATCH (3/4)

EMOM 8

3-5 SQUAT SNATCH

INCREASE WEIGHTS EVERY 2 MIN

 

EVERY 3 MIN X 4

3 – 5 OH SQUAT + 3 BTN PUSH PRESS

 

3 ROUNDS

12 DB UPRIGHT ROW

12 DB HAMMER CURL

 

18-12-6

POWER SNATCH

BURPEE BOX JUMP

CAL ROW

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

YOU GO, I GO

 

AMRAP 35

4 DUAL DB SQUAT

3 DUAL DB BOX STEP OVER

2 DB THRUSTER

1 DB DEVIL PRESS

KW 13

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

DEADLIFT (2/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 ROMANIAN DEADLIFT

5 CONVENTIAL DEADLIFT

5 SUMO DEADLIFT

 

3 SUPERSETS

8 CONVENTIONAL DEADLIFT

10-12 FEET ELEVATED PRONATED BODY ROW 

 

2 SUPERSETS

8/8 SINGLE LEG BOX PISTOLS

6-8 CHIN UP

 

2 SUPERSETS

10 BEAR CRAWL SHOULDER TAP

8/8 STANDING HIP FLEXION WITH KB

 

3-9-15-21-15-9-3

DEADLIFT 

BOX JUMP (BOX STEP OVER)

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

BACK SQUAT (2/4)

2 ROUNDS EMPTY BAR/ PVC 

5 FRONT SQUAT

5 BACK SQUAT

5 ZERCHER SQUAT

 

EVERY 2:30 X 4

6 BACK SQUAT

 

3 SETS

12/12 STANDING LEG CURL WITH MINIBAND

12-16 ALT. FRONT RACK DROP REVERSE LUNGE

 

3 ROUNDS FOR TIME:

10/10 GOBLET TALL KNEELING TO STANDING

15 SEC REST

10 REVERSE BURPEE

15 SEC REST

10/10 GOBLET COSSSACK SQUAT 

15 SEC REST

15/12 CAL BIKE HARD

2 MIN REST 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SNATCH (2/4)

EMOM 8

3-5 LOW HANG POWER SNATCH

INCREASE WEIGHTS EVERY 2 MIN

 

EVERY 3 MIN X 4

5 BEHIND THE NECK SNATCH GRIP STRICT PRESS + 3 BTN PUSH PRESS

 

3 ROUNDS

10 PLATE FRONT RAISE 

15 BANDED PULL APART

 

EMOM 12

1: 40 SEC ROW

2: 10-12 HANG POWER SNATCH

3: 8-10 SUMO DEADLIFT HIGH PULL

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

 

20 ROUNDS

YOU GO, I GO

 

3 WALL WALKS

6 SINGLE ARM DEVIL PRESS

9 CAL SKI/ 12 CAL ROW

 

KW 12

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

DEADLIFT (1/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 ROMANIAN DEADLIFT

5 CONVENTIAL DEADLIFT

5 SUMO DEADLIFT

 

3 SUPERSETS

10 CONVENTIONAL DEADLIFT

30 SEC PRONATED BODY ROW HOLD

 

2 SUPERSETS

12-15 SEATED PLATE CALF RAISE

6-8 CHIN UP

 

2 SUPERSETS

10 HOLLOW ROCK

8/8 BANDED PULL PLANK

 

AMRAP 15

60 DU

30 WALL BALL

15 DEADLIFT

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

BACK SQUAT (1/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 FRONT SQUAT

5 BACK SQUAT

5 ZERCHER SQUAT

 

EVERY 2:30 X 4

8 BACK SQUAT

 

3 SETS

8-10 PARTNER NORDIC HAMSTRING CURL

12-16 ALT. BARBELL FRONT RACK REVERSE LUNGE

 

3 ROUNDS FOR TIME:

15 CAL BIKE

12 DUAL KB OVERHEAD WALKING LUNGE

12 DUAL KB FRONT RACK SQUAT

8 BURPEE OVER KB

90 SEC REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SNATCH (1/4)

 

EMOM 8

3-5 HANG POWER SNATCH

INCREASE WEIGHTS EVERY 2 MIN

 

EVERY 3 MIN X 4

4 BEHIND THE NECK SNATCH GRIP STRICT PRESS + 2 BTN PUSH PRESS

 

3 ROUNDS

8 PLATE AROUND THE WORLD

20-30 SEC HANDSTAND HOLD

 

3 ROUNDS

21/18 CAL ROW

12 ALT  DB SNATCH

40 M DUAL DB OVERHEAD CARRY

12 ALT. DB BOX STEP OVER

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

25.3

FOR TIME

5 WALL WALK

50 CAL ROW

5 WALL WALK

25 DEADLIFT

5 WALL WALK

25 CLEANS

5 WALL WALK

25 SNATCHES

5 WALL WALK

50 CAL ROW

 

KW 10

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

6 SEATED STRICT PRESS 

8/8 SINGLE LEG ROMANIAN DEADLIFT + ROW

 

3  SUPERSETS

8-10 DAED STOP BENCH PRESS

10 DB LATERAL RAISE

 

EMOM 15

1: 4 DEADLIFT + 4 PUSH PRESS + 4 BOX JUMP

2: MAX CAL ROW/ SKI

3: –

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

 

2 ROUNDS EMPTY BAR/ PVC 

5 DEADLIFT

5 HANG CLEAN

5 FRONT SQUAT

 

3 SUPERSETS

6 FRANKENSTEIN SQUAT

14 ALT COSSACK SQUAT

 

EVERY 3 MIN X 4

2 DEADLIFT + 1  POWER CLEAN + 1 HANG POWER CLEAN + 2 FRONT SQUAT

 

3 SETS

10 DEFICIT DEADLIFT

12 ALT DB HAMSTRING WALK

 

5 ROUNDS FOR TIME

12 DUAL DB DEADLIFT

9 DUAL DB HANG CLEAN

6 DUAL DB SHOULDER TO OH 

RX: 2X22,5 / 2X15 KG

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 15

1 SNATCH + 1 OH

INCREASE LOAD EVERY 5 MIN

 

EVERY 3 MIN X 4

8 FRONT SQUAT

 

3 ROUNDS

6 BOX OH SQUAT

6 SNATCH PULL

 

2- 3 ROUNDS FOR TIME

50 ALT. LUNGES

40 SIT UP

30 RUSSIAN KB SWING

20 JUMPING AIR SQUAT

10 BURPEE

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

25.2 

21 PULL UP

42 DU

21 THRUSTER (WEIGHT 1)

18 CHEST TO BAR PULL UP

36 DU

18 THRUSTER (WEIGHT 2)

15 BMU

30 DU

15 THRUSTER (WEIGHT 3)

 

KW 9

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

8 SEATED STRICT PRESS 

80 MDUAL KB FARMERS CARRY

 

2 SUPERSETS

6-8 DEFICIT PUSH UP

14 ALT. BICEP CURL

8- 10 RING ROW

 

1-2 ROUNDS FOR TIME

30 CAL ROW

40 KB RUSSIAN KB SWING

30 PUSH PRESS

40 RUSSIAN KB SWINGS

30 CAL ROW

2 MIN REST 

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

2 ROUNDS EMPTY BAR/ PVC 

5 DEADLIFT

5 HANG CLEAN

5 FRONT SQUAT

 

3 SUPERSETS

8 FRANKENSTEIN SQUAT

12/12 SINGLE LEG ROMANIAN DEADLIFT

 

EVERY 3 MIN X 4

2 DEADLIFT + 1  POWER CLEAN + 1 HANG POWER CLEAN + 2 FRONT SQUAT

 

3 SETS

8 CLEAN PULL

8 BARBELL GOOD MORNING

 

3 ROUNDS FOR TIME

15 HAND POWER CLEAN

15 LATERAL BURPEE OVER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 15

1 SNATCH + 1 OH

INCREASE LOAD EVERY 5 MIN

 

EVERY 3 MIN X 4

10 FRONT SQUAT

 

3 ROUNDS

20 ALT. KB GORILLA ROW

12 DUAL DB BICEP CURL

12 KB DEFICIT PUSH UP

 

AMRAP 10

1 MIN SKI

12 ALT. DB SNATCH

15 WALL BALL

1 MIN ROW

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

25.1

AMRAP 15

3 LATERAL BURPEE OVER DB 

3 DB HANG CLEAN TO OVERHEAD 

30 FT WALINK LUNGE 2X 15 FEET

AFTER COMPLETING EACH ROUND, ADD 3 REPS TO THE BURPEES AND HANG CLEAN TO OVERHEAD

 

KW 8

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

10 SEATED STRICT PRESS 

80 M SINGLE ARM KB BOTTOM UP WALK

 

EVERY 2 MIN X 5

14 ALT. DB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

6-8 DEFICIT PUSH UP

14 ALT. BICEP CURL

8- 10 RING ROW

 

2 ROUNDS FOR TIME

10 PULL UP

20 PUSH UP

30 SIT UP

40 ALT. JUMPING LUNGES

30 SIT UP

20 PUSH UP

10 PULL UP

2 MIN REST 

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

2 ROUNDS EMPTY BAR/ PVC 

5 DEADLIFT

5 HANG CLEAN

5 FRONT SQUAT

 

3 SUPERSETS

10 FRANKENSTEIN SQUAT

10/10 SINGLE LEG ROMANIAN DEADLIFT

 

EVERY 3 MIN X 4

1 DEADLIFT + 1  POWER CLEAN + 2 HANG POWER CLEAN + 2 FRONT SQUAT

 

3 SETS

10 DUAL DB SHRUGS

80 M DUAL DB FRONT RACK WALK

 

7 ROUNDS FOR LOAD

3 DEADLIFT

3 POWER CLEAN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

 

30-20-10

AMERICAN KB SWING

SIT UP

 

30-20-10

WALL BALL

PUSH UP

 

30-20-10

CAL ROW

PULL UP

 

30-20-10

GOLET SQUAT

PLATE OH WALKING LUNGE (20/ 10 KG)