KW 50

MONTAG: 18:00 – 19:30 UHR

SKILL: SPLIT JERK

 

STRENGTH: BENCH PRESS

10-8-6-6-6 TEMPO 31X2; 2 MIN REST

 

21-15-9

DEADLIFT

HANG CLUSTER

CAL ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: SNATCH

4X5 POWER SNATCH; 2 MIN REST

 

AMRAP 20

10 DB HANG POWER CLEAN

10M DB FRONT RACK LUNGE

5 DB SHOULDER TO OVERHEAD

 

DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!

4X8 BARBELL SINGLE LEG ROMANIAN DEADLIFT (EACH LEG)

 

3 ROUNDS

20 FRONT SQUAT

20 PUSH UP

 

2 ROUNDS

30 DEADLIFT

30 SIT UP

 

1 ROUND

40 BURPEE OVER THE BAR

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

SUPERSET:

4X6 BEHIND THE NECK STRICT PRESS

4X10 DB BICEP CURL

2 MIN REST

 

EMOM16

1: 50 SEC WALL SIT

2: MAX AIR SQUAT

3: 12 ALT BOX STEP UP WITH DB

4: MAX DU

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

5 ROUNDS

1 MIN ON/ 1 MIN OFF

14 DUAL DB SNATCH

+MAX SIT UP

 

2 MIN REST

 

5 ROUNDS

1 MIN ON/ 1 MIN OFF

10 DB THRUSTER

+MAX PUSH UP

 

KW 49

MONTAG: 18:00 – 19:30 UHR

SKILL: WALL WALK

 

STRENGTH: DEADLIFT

4X 8 1 ½ DEADLIFT

 

10-8-6-4-2

SQUAT CLEAN

CAL BIKE/ ROW

DIRECTLY INTO

9-6-3

TTB

BAR FACING BURPEE

 

MITTWOCH: 18:30 – 19:30 UHR:

FIND YOUR 1 RM POWER CLEAN IN 16 MIN

 

EVERY 3 MIN X 6 ROUNDS

20 WALLBALL

15/12 CAL BIKE // 20/17 CAL ROW

8 CLEAN AND JERK

 

DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!

EMOM 12

1-6 MIN: 2 FRONT SQUAT (75-80& OF 1RM)

7-12 MIN:2  BACK SQUAT 

 

7 ROUNDS FOR TIME

7 (SINGLE LEG) V  UPS

7 JUMPING SQUAT

7 MOUNTAIN CLIMBER

7 PULL UP

7 SLAM BALL

7 RUSSIAN KB SWING

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

EMOM40

1: 12/9 CAL BIKE

2: 0:30 HANDSTAND HOLD

3: 15/12 CAL ROW

4: WALL BALL 

5: 40 DU

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

1000M ROW

80 BOX JUMP OVER

60 SYNCHRO SIT UP

40 NO JUMP BURPEE

20 SYNCHRO GROUND TO OVERHEAD

1000M ROW

 

KW 48

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

1 POWER CLEAN + 10 PUSH PRESS

2 POWER CLEAN + 9 PUSH PRESS

3 POWER CLEAN + 8 PUSH PRESS

…

10 POWER CLEAN + 1 PUSH PRESS

 

5 ROUNDS FOR TIME

20 PLATE OH LUNGE

20 ALT. DB SNATCH

10 BURPEE OVER DB

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: FRONT SQUAT

4X6  TEMPO 51X3 2 MIN REST

 

AMRAP 20

4 MAN MAKER

6 DOUBLE DB BOX STEP UP

8 DB RUSSIAN TWIST

 

DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!

STRENGTH: BARBELL Z PRESS

8,7,6,5 REPS; CLIMBING WEIGHTS

 

EMOM 10

ODD: 12 AMERICAN KB SWING

EVEN: 12 ALT. JUMPING LUNGE

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4 SUPERSETS

A1) 10 DUAL DB PRONE ROW

A2) 30 SEC RING PLANK

90 SEC REST

 

AMRAP 25

5 DEADLIFT

5 HANG POWER CLEAN

5 FRONT SQUAT

5 PUSH PRESS

5 BACK SQUAT

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

6 ROUNDS

30 SEC ON / 30 SEC OFF

 

6 AMERICAN KB SWING

6 BURPEE HIGH JUMP

6 THRUSTER

6 CAL  ROW

6 HSPU

6 CAL BIKE

KW 47

MONTAG: 18:00 – 19:30 UHR

SKILL: MUSCLE SNATCH: 4X6

 

4 ROUNDS

6 KANG SQUAT

MAX SEC FEET ELEVATED RING ROW HOLD

 

AMRAP 3

320 M RUN

AMRAP PULL UP

 

3 MIN REST

 

AMRAP 3

400 M ROW

AMRAP CLEAN AND JERK

 

3 MIN REST

 

AMRAP 3

300 M SKI

AMRAP TTB

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KIPPING PULL UP: 3X5 

 

12 MIN AMRAP

15 WALL BALL

5 POWER CLEAN

3 OVERHEAD SQUAT

 

DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!

SUPERSET:

3 ROUNDS

1 ) 6 BACK SQUAT

2 ) 6 BOX HSPU

 

FOR TIME

2 ROUNDS

12-9-6

THURSTER

BURPEE BOX JUMP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

5X3 CLUSTER, CLIMBING WEIGHTS

 

E4MON X 4

14 BOX JUMP OVER

12 CAL ROW

6 SHOULDER TO OVERHEAD

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

40 CAL ROW

10 MEDBALL CLEAN

40 CAL ROW

10 MEDBALL FRONT SQUAT

40 CAL ROW

80 M MEDBALL WALKING LUNGE

 

KW 46

 

MONTAG: 18:00 – 19:30 UHR

SKILL: TURKISH GET UP

 

PUSH PRESS: 5X5 TEMPO 3111

 

EMOM 16

12 DOUBLE DB DEADLIFT

8-10 DOUBLE DB Z PRESS

40 M DOUBLE DB OVERHEAD WALK

6-8 DEVILS PRESS

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

EMOM6: 5-8 TTB

 

5 ROUNDS FOR TIME

14 ALT KB GORILLA ROWS

12 ALT SUITCASE CURTSY SQUAT

10 AMERICAN KB SWING

 

DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!

SUPERSET:

3 ROUNDS

10 SEATED DB ARNOLD PRESS

20 MOUNTAIN CLIMBER

 

EMOM 20

5 BURPEE

5 AIR SQUAT

5 SITUP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: SQUAT CLEAN

4 X 1 CLEAN PULL + 3 SQUAT CLEAN

 

8 ROUNDS FOR TIME

10 WALL BALL

2 POWER SNATCH

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

2 ROUNDS FOR TIME

30 RUSSIAN TWIST

30 PULL UP

30 THRUSTER

30 TTB

30 DU

30 DEADLIFT

 

KW 45

MONTAG: 18:00 – 19:30 UHR

SKILL: OVERHEAD SQUAT

1 BACK SQUAT + 2 PUSH PRESS BEHIND THE NECK + 3 OH SQUAT

 

STRENGTH: LEGS AND BOOTY

3 ROUNDS EACH LEG:

8 CURTSY SQUAT

8 SINGLE ARM DB CROSSBODY ROMANIAN DEADLIFT

8 PISTOL SQUAT 

30 SEC HOLLOW HOLD

 

15 MIN AMRAP

12/8 CAL SKI

8 HANG POWER CLEAN

6 HANDSTAND PUSH UP

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: BENCH PRESS

FIND YOUR TODAYS 3 RM IN 15 MIN

 

12,11,10….1

THRUSTER

CAL BIKE/ ROW

 

DONNERSTAG: 10:00 – 11:00 UHR – OHNE COACH!

3 ROUNDS

30 ALT. BACK RACK REVERSE LUNGE

20 CAL ROW

 

AMRAP 30 WITH A PARTNER SYNCHRO

5 DEVILS PRESS

10 FRONT RACK LUNGE

180M  RUN

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: UPPER BODY

FOR QUALITY 

10-8-6-4-2

STRICT PRESS

CHIN UP (SCALE: BANDED; NEGATIVE OR RING ROW)

 

3 ROUNDS FOR TIME

500 M ROW

12 DEADLIFT (BODYWEIGHT)

21 BOX JUMP/ STEP UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 18 FOR MAX REPS

1: WALL BALL

2: SUMO DEADLIFT HIGH PULL

3: BOX JUMP OVER

4: PUSH PRESS

5: ROW

6: REST

KW 44

MONTAG: 18:00 – 19:30 UHR

ENTFÄLLT, DA FEIERTAG!

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT SQUAT: 4X8 TEMPO 4OX2; 90 SEC REST

 

3X AMRAP 3 

12 CAL BIKE/ SKI

10 TTB

MAX THRUSTER (40/ 30 KG)

3 MIN REST

 

DONNERSTAG: 10:00 – 11:00 UHR

ALT. KB PUSH PRESS: 3X10

 

10 ROUNDS FOR TIME

5 DIP 

10 PUSH UP

15 SIT UP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

SKILL: KB SWING

EMOM 6

ODD: 8 RUSSIAN KB SWING

EVEN: 8 AMERICAN KB SWING

 

20-18-16-14-12

PUSH UP

DU

DIRECTLY INTO

10-8-6-4-2

BURPEE

DU

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 18

1: 10 WALL BALL 

2: 8 DEVIL PRESS 

3: 60 SEC PLANK HOLD

KW 43

MONTAG: 18:00 – 19:30 UHR

SKILL: TTB

 

3 SETS OF:

6 LYING TTB 

10 LAT PULL DOWN

6-8 PIKE LEG LIFT

6-8 KIPPING LEG RAISES

 

AMRAP 7

8 ALT. GLUTE BRIDGE KB FLOOR PRESS

4/4 SINGLE ARM AMERCIAN KB SWING

8 ALT. KB CLEAN FROM THE FLOOR

2 MIN REST

AMRAP 7

10 KB OVERHEAD WALKING LUNGE 

8 KB RUSSIAN TWIST

6 BURPEE OVER KB

 

CORE FINISHER

3 ROUNDS

8/8 SIDE PLANK TO CRUNCH ON A BANK

5/5 MEDBALL THROW TO A PARTNER

 

MITTWOCH: 18:30 – 19:30 UHR:

UPPER BODY

 

3 SETS OF:

8-10 FEET ELEVATED RING ROWS

5 NEGATIVE PULL UP AS SLOW AS YOU CAN

10 DB PULLOVER

 

1 MN ON ; 1 MIN OFF X 8 ROUNDS

12 DUAL RUSSIAN KB SWING

MAX CAL BIKE/ SKI

 

DONNERSTAG: 10:00 – 11:00 UHR

4X6 BULGARIAN SPLIT SQUATS EACH LEG

 

FOR TIME

4 ROUNDS

20 WALL BALL

40 ALT DB SNATCH

60 DU

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH:  POWER SNATCH

EMOM 7: 3 UNBROKEN POWER SNATCH 

 

15-12-9-6-3

CAL ROW

PULL UP

SHOULDER TO OVERHEAD

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

100 SINGLE UNDER

40 WALL  BALL

100 SINGLE UNDER

30 PUSH PRESS

100 SINGLE UNDER

20 PULL UP

100 SINGLE UNDER

10 BAR FACING BURPEE

KW 42

MONTAG: 18:00 – 19:30 UHR

SKILL & STRENGTH: HANDSTAND PUSH UP

 

4 SETS:

6 PUSH UP/ PIKE PUSH UP

1 WALL WALK + HANDSTAND HOLD FOR 30 SEC

HANDSTAND WALK AROUND THE BOX

 

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

DEADLIFT  

RUSSIAN TWIST

 

160M RUN AFTER EACH SET

 

MITTWOCH: 18:30 – 19:30 UHR

CLEAN COMPLEX: EVERY 3 MIN X 4

3 HANG CLEAN + 3 FRONT SQUAT + 3 SHOULDER TO OVERHEAD

 

21-15-9

MEDBALL CLEAN

HAND RELEASE PUSH UP

SIT UP

 

DONNERSTAG: 10:00 – 11:00 UHR

4X6 BULGARIAN SPLIT SQUATS EACH LEG

 

AMRAP 15

15 GOBLET SQUAT

30 RUSSIAN KB SWING

10 BURPEE OVER KB

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

5X4 BACK SQUAT TEMPO 42X1

 

27-21-15-9

THRUSTER (40/30 KG)

BURPEE OVER THE BAR

TC 15 MIN

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 25

1 15/11 CAL ROW

2 12 BOX JUMP OVER

3 10 PUSH PRESS

4 8 ALT SINGLE ARM DEVIL PRESS

5 REST

 

KW 41

MONTAG: 18:00 – 19:30 UHR

SKILL: WALL BALL

 

STRENGTH: BENCH PULL

4X6 CLIMBING WEIGHTS

 

20 MIN AMRAP

YOU GO, I GO

5 PULL UP

5 PUSH UP

5 AIR SQUAT

5 SIT UP

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: STRICT PRESS

10-8-6-6-6; 80M DOUBLE KB FARMERS CARRY BETWEEN SETS

 

5 ROUNDS

45 SEC ON – 15 SEC OFF

FRONT SQUAT 

BURPEE

AMERICAN KB SWING (24/16 KG)

ROW

 

DONNERSTAG: 10:00 – 11:00 UHR

FRONT SQUAT

4X8 REPS TEMPO: 30X0; 90 SEC REST

 

4 ROUNDS

DUMBBELL WOD:

8 ALT. RENEGADE ROW

8 DUAL DEADLIFT 

8 ALT. BOX STEP UP

8 DUAL CLEAN AND JERK

90 SEC AFTER EACH ROUND

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: UPPER BODY

4X SUPERSET:

8-10/ARM SINGLE ARM DB BENCH PRESS

12 DOUBLE DB BICEP CURL

2 MIN REST REST

 

EMOM10

10 CAL ROW + MAX PULL UP

 

FOR TIME

150 WALL BALL

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 10

10 ALT. KB GORILLA ROW

10 PLATE/ WALLBALL OVERHEAD SQUAT

20 DU

3 MIN REST

AMRAP 12

10 CAL BIKE

8 TTB

6 THRUSTER