KW 32

MONTAG: 18:00 – 19:30 UHR

SKILL/ STRENGTH: TTB

3 SETS OF:

8 SUPERMAN

20 SEC HOLLOW HOLD

6-8 KIP SWING/ HOLLOW AND ARCH

4-6 V UPS

5 KNEES TO ELBOWS

*REST BETWEEN EXERCISES AS YOU NEED

8-6-4-2

AUSTRALIAN PULL UP

BENCH PULL

GORILLA ROW

AMRAP 12

7 DOUBLE DB PUSH PRESS (22,5/ 15 KG)

7 HAND RELEASE PUSH UP

14/9 CAL ROW/ SKI

DONNERSTAG: 10:00 – 11:00 UHR

SKILL/ STRENGTH: CLUSTER

6 X 4 REPS, CLIMBING WEIGHTS; :90 SEC REST

 

4 ROUNDS FOR TIME

20 NO CONTACT BURPEE

40 SIT UP

20 ALT HANG DB CLEAN & JERK (22,5/ 15 KG)

40 LATERAL HOP OVER DB

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

FREITAG: 17:30 – 18:30 UHR

SKILL/ STRENGTH: SPLIT JERK 

FIND A HEAVY TRIPLE CLEAN AND JERK IN 15 MIN

 

10 ROUNDS FOR TIME

200 M RUN

10-1 POWER SNATCH 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

SONNTAG: 11:00 – 12:00 UHR

SKILL/ STRENGTH: TURKISH GET UP

MAX WEIGHT BOTH ARMS

 

5 ROUNDS

12 ALT FRONT RACK LUNGE

9 PUSH PRESS 

6 SUMO DEADLIFT HIGH PULL

*EVERY MINUTE 3 BURPEE

DIRECTLY INTO:

1500 M ROW

 

KW 31

MONTAG: 18:00 – 19:30 Uhr

TTB

3 SETS OF:

A1: 4-6 LYING TTB 

A2: 20-30 SEC SEATED PIKE STRETCH

:60 SEC REST

B1: 4-6 SINGLE LEG PIKE LIFT 

B2: 8 HOLLOW HANG 

:90 SEC REST

 

3 X 8 TTB/ HANGING TUCK UPS; 2 MIN REST

 

EMOM20

1: 5/5 SINGLE ARM OVERHEAD TALL KNEELING TO STANDING

2: 8-10 CRUSH GRIP DB Z PRESS

3: 8-10 CRUSH GRIP DB BICEP CURL

4: 8-10 SINGLE ARM DB BENT OVER ROW

5: REST

 

3 ROUNDS FOR TOTAL REPS

1 MIN SKI (CAL)

1 MIN BURPEE

1 MIN BIKE/ ROW (CAL)

1MIN REST

 

DONNERSTAG: 10:00 – 11:00 UHR

WALL WALKS / HANDSTAND HOLD

FOR TIME

50/ 40 CAL CARDIO

40 WALL BALL

30 DU

20 DB BOX STEP OVER

10 POWER SNATCH (42,5/ 30 KG)

5 BOX JUMP OVER

10

20

30

40

50

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

SQUAT CLEAN 4X6; 2 MIN REST

 

FOR TIME

50 CAL ROW

DIRECTLY INTO:

18-14-10

C2B/ KIPPING PULL UP

DB GROUND TO OVERHEAD 2X 22,5/ 15 KG

 

SAMSTAG: 12:30 – 13:30 UHR

HYROX

 

SONNTAG:

3 ROUNDS

10 DEVIL PRESS (22,5/ 15 KG)

30 DU

10 TTB

REST 2 MIN

5 ROUNDS

5 DB SHOULDER TO OVERHEAD 

10 DB SQUAT

20 DB DEADLIFT

 

KW 30

-MONTAG: 18:00 – 19:00 UHR-

SKILL/ STRENGHT: BENCH PRESS: 10 – 8 – 6 – 4 – 2; 90 SEC REST; CLIMBING WEIGHTS

 

6 ROUNDS :30 SEC ON/ :30 OFF

6 CAL SKI

6 PULL UP

6 BURPEE TO TARGET

6 HANG POWER SNATCH (42,5/30 KG)

6 CAL BIKE

6 GOBLET SQUATS (32/ 24 KG)

 

 

-DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

 

-FREITAG 17:30 – 18:30 UHR-

SKILL/ STRENGHT: FRONT SQUAT 4X 6; 90 SEC REST

 

3 – 9 – 15 – 21 – 15 – 9 – 3

DUAL KB DEADLIFT

KB SUMO DEADLIFT HIGH PULL (32/ 24 KG)

PUSH PRESS (42,5/ 30 KG)

SIT UPS

 

 

SONNTAG 11:00 – 12:00 UHR:

SKILL: DU

 

EVERY 3 MIN X 4

20/15 CAL ROW

8 HANG POWER CLEAN; CLIMBING WEIGHTS

DIRECTLY INTO:

EVERY 3 MIN X 4

20/15 CAL BIKE

20 WALL BALL (9/ 6 KG)

DIRECTLY INTO:

EVERY 3 MIN X 4

320 M RUN

10 DEVIL PRESS (22,5/ 15 KG)

KW 29

-MONTAG: 18:00 – 19:00 UHR-

STRICT PRESS 5-5-5-5 @ 70 % 1 RM*; 2 MIN REST

* 15 RUSSIAN TWIST AFTER EACH SET (10/ 5 kg plate)

 

4 ROUNDS

20 ALT. DB SNATCH (22,5/ 15 KG)

30 DU

10 BURPEE OVER DB

TIME CAP 14 MIN

 

 

-DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

 

 

-FREITAG 17:30 – 18:30 UHR-

POWER CLEAN

EMOM 7: 3 POWER CLEAN + 3 FRONT SQUATS

 

AMRAP 6

6 TTB

6 PUSH UP

6 SINGLE ARM KB THRUSTER (24/ 16 KG) SWITCH ARM AFTER 3 REPS

2 MIN REST

AMRAP 6

10 RUSSIAN KB SWING (24/ 16 KG)

10 KB REVERSE LUNGE

10 HOLLOW ROCK

 

 

SONNTAG 11:00 – 12:00 UHR:

IN TEAMS OF TWO

100 DEADLIFT (100/ 70KG)

100 PULL UP

100 BOX JUMP OVER

100/ 70 CAL ROW

 

30 SEC ON; 30 SEC OFF

2 ROUNDS:

MOUNTAIN CLIMBER

V UPS

PLANK LEG LIFT (LEFT SIDE)

PLANK LEG LIFT (RIGHT SIDE)

KW 28

-MONTAG: 18:00 – 19:00 UHR-

PUSH PRESS 5-5-5-5 @ 70 % 1 RM*

* 1 MIN PLANK AFTER EACH SET

 

AMRAP 12 YOU GO; I GO

7 BOX JUMPS

6 CAL AAB

4 RIGHT ARM DB HANG CLEAN AND JERK (22,5/15 KG)

4 LEFT ARM DB HANG CLEAN AND JERK (22,5/15 KG)

PARTNERS SWITCH AFTER EACH FULL ROUND

 

 

-FREITAG 17:30 – 18:30 Uhr-

POWER SNATCH FIND A HEAVY TRIPLE IN 15 MIN

 

AMRAP 12

240 M RUN

12 WALL BALLS (9/6 KG)

8 POWER SNATCH (42/ 25 KG)

 

 

SONNTAG 11:00 – 12:00 Uhr:

2 ROUNDS:

2 MIN AMRAP: MAX DB BOX STEP UP OVER (15/ 22,5 KG)

2 MIN AMRAP: MAX CAL ROW

2 MIN AMRAP: MAX PUSH UP

2 MIN AMRAP: MAX CAL BIKE

2 MIN AMRAP: MAX SINGLE DB THRUSTER (SWITCH ARM AFTER 5 REPS)

2 MIN AMRAP: MAX CAL SKI ERG

!1 MIN REST AFTER EVERY AMRAP;

3 MIN REST AFTER FULL ROUND!

KW 27

-MONTAG: 18:00 – 19:00 Uhr-

BACK SQUAT 5×3, Tempo 31X1, 2 MIN REST (WEEK 3/3)

 

21 – 15 – 9

CALORIE ROW

PULL UP

THRUSTER (40/ 30 kg)

BURPEE

 

 

-FREITAG 17:30 – 18:30 Uhr-

ROMANIAN DEADLIFT 3×5, Tempo 3111 (WEEK 3/3)

 

7 ROUNDS

7 FRONT SQUAT (60/ 40 KG)

7 PUSH JERK

7 DEADLIFT

7 BURPEE OVER THE BAR

 

 

SONNTAG 11:00 – 12:00 Uhr:

IN TEAMS OF TWO*

30-20-10

AMERICAN KB SWING (24/ 16 KG)

ABMAT SIT UP

30-20-10

CAL ROW

KB SUMO DEADLIFT HIGH PULL (24/ 16 KG)

30-20-10

PUSH UP

GOBLET SQUAT (24/ 16 KG)

* WECHSELT WIE IHR MÖGT/ MÜSST

KW 26

-Montag: 18:00 – 19:00 Uhr-

Back squat 5×4, Tempo 31X1, 2min rest (heavier than last week)

5 rounds for time:

90 sec jump rope

50- 40- 30- 20- 10 reps of:

Lunges

Push ups

Sit ups

 

 

 

-Freitag: 17:30 – 18:30 Uhr-

Romanian deadlift 4×5, Tempo 3111

(climbing weights, heavier than last week)

 

EMOM 14

Odd: 8-10 Thrusters (42,5/ 30 kg)

Even: 20 Russian Kettlebell swings (24/ 16 kg)

 

 

 

Sonntag 11:00 – 12:00 Uhr:

EMOM 36

1 min: 15/ 12 cal cardio

2 min: 10 alt. single DB box step ups (22,5/15 kg)

3 min: 15 wall balls (9/ 6 kg)

4 min: 10 alt. single arm devils press (22,5/ 15kg)

5 min: 15 russian twists with wall ball

6 min: rest

KW 25

-Montag: 18:00 – 19:00-

Back squat 5×5, Tempo 31X1; 2min Rest

AMRAP 20

8/6 cal bike/ski

10 wall balls (9/6 kg)

8 DB snatches

6 push ups

4 box jumps

2 wall walks

 

-Freitag: 17:30 – 18:30-

Romanian deadlift 4×6, Tempo 3111 (climbing weights)

 

Every 5 min x 5 rounds:

500m row

5 squat cleans

5 TTB

 

-Sonntag: 11:00 – 12:00-

8 rounds for time (with a partner)

Partner A:

18/15 cal ski erg

12 single arm devil press (22,5/15 kg)

6 box jumps

Partner B:

Max distance row

Switch after each round.

 

CORE:

3 rounds for quality:

15 DB sit- ups (15/12,5 kg)

20 DB russian twists

10 right side plank with hip raises

10 left side plank with hip raises

10 v- ups

 

 

 

 

Montag

18:00-19:00

4 Sets:

6-8 Kettlebell Reverse Lunge/Seite
Rest 60“
8 Strict Press (Langhantel)
Rest 90“

AMRAP12’

16/12 cal Row
12/10 Push Ups
8 Jumping Lunges

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

4 Sets:

12-15 GHD Hip Extension
Rest 60“
Max Strict Pull Ups
Rest 90“

3 rounds for time:

800 m Run
15 Burpee Box Jump Overs (60/50 cm)
5 Thrusters (70/50 kg)

Donnerstag

10:00-11:00

Power Clean

Heavy Single in 12-15 min.

EMOM10’

1- 12/10 cal Ski Erg/Bike
2 – AMRAP Toes to Bar

Rest 5’

EMOM10’

1 – 12 Russian Kettlebell Swings (32/24 kg)
2 – AMRAP Bar Muscle Ups/C2B Pull Ups/Pull Ups

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

For Time:

3 Rounds

15 Wall Balls (9/6 kg)
10 Power Cleans (40/30 kg)

Rest 3’

3 Rounds

35 Double unders
10 Bar Facing Burpees
7 Power Snatches (40/30 kg)

Rest 3’

2 Rounds for time:

400 m Run
30 m Dumbbell Walking Lunges (2 x 20/15 kg)

KW43

Montag

18:00-19:00

Back Squat + Chin over Bar Hold

5 x 3 (aufsteigend) + max/ Rest 2’

Team of 2:

AMRAP15’

„I go, You go“

10 cal Row

10 Kettlebell Thrusters (2 x 20/12 kg)

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Deadlift + Wall Facing Handstand Hold

5 x 3 + 30-60“/ Rest 2’

• Aufsteigendes Gewicht

AMRAP20’

4 Muscle Ups/C2B Pull Ups/Pull Ups/ Ring Rows x 2

8 Deadlifts (60/40 kg)

12 Box Jumps (60/50 cm)

16 Push Ups

20 Air Squats

Donnerstag

10:00-11:00

Front Squat:

20 reps

1 min. Rest

10 reps

30 sec. Rest

5 reps

30 sec. Rest

5 reps

Gewicht bleibt das gleiche über alle Sets

3 rounds for time:

400 m Run

21 Kettlebell Swings (24/16 kg)

12 Burpees

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

For Time:

15-12-9

Overhead Squats (50/30 kg)

C2B Pull Ups/Pull Ups/Ring Rows

Rest 5’

5 Rounds for time:

9 Bar Facing Burpees

7 Power Cleans (60/40 kg)

5 Handstand Push Ups/ Pike Push Ups/DB Z-Press

Rest 3’

30/20 cal Assault Bike