KW 5

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

3 SUPERSETS:

A1:  6/6 BACK RACK DROP LUNGE, REST 20 SEC

A2: 6 NORDIC HAMSTRING CURL WITH PARTNER 20 SEC REST 

A3: 12 ROTATIONAL KB DEADLIFT

2-3 MIN REST 

 

IN TEAMS OF 2 

50, 40, 30, 20, 10

TTB

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

CAL ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

4X 5-8 NEGATIVE HANDSTAND PUSH UP (AS SLOW AS YOU CAN)

 

EMOM 20

1)12 TTB

2) 10 PUSH JERK 

3) 26 ALT. V- SIT UP

4) 8-10 POWER SNATCH

5) REST

 

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

EMOM 8: 3 FRONT SQUAT + PLANK HOLD IN REMAINING TIME

 

3 ROUNDS:

10 CRAB SLIDER

8 RING PUSH UP

4 SEC NEGATIVE RING DIP

 

150 WALL BALL FOR TIME

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

BARBELL COMPLEX FOR LOAD (PERFORM THE COMPLEX WITHOUT PUTTING BARBELL DOWN)

 

1 SNATCH GRIP DEADLIFT

1 HANG POWER SNATCH

1 OH SQUAT

TC 12 MIN

 

2 MIN ON – 1 MIN OFF

4 SETS

6 ALT SINGLE ARM DEVIL PRESS (15/ 22,5 KG)

5 DB THRUSTER 

10 CAL SKI

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

5 ROUNDS

10 POWER CLEAN

20 KB/ DB FROG PUMP

15 SEC REST

30 SEC HEAVY AMERICAN KB SWING

200 M RUN

2 MIN REST

 

KW 4

MONTAG: 18:00 – 19:30 UHR

SKILL:  SUMO DEADLIFT

5X6 SUMO DEADLIFT; TEMPO: 30X2

 

18-15-12-9

CAL ROW

HAND- RELEASE PUSH UP

 

3 MIN REST

 

10-8-6-4

BURPEE PULL UP

DEADLIFT

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SQUAT CLEAN

4X5 SQUAT CLEAN (SAME WEIGHT)

 

3 SETS OF:

4 POWER CLEAN

4 BOX JUMP 

:45 SEC REST BETWEEN SET

 

DIRECTLY INTO

 

3 SETS OF:

2 POWER CLEAN + 2 HANG POWER CLEAN

4 BAR FACING BURPEE

:45 SEC REST BETWEEN SETS

 

DIRECTLY INTO:

 

3 SETS OF:

2 POWER CLEAN + 2 SQUAT CLEAN

30 DU

:45 SEC REST BETWEEN SETS

 

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

4X12 HIP THRUST (CLIMBING WEIGHTS)

 

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

POWER SNATCH

180 M RUN

 

ACCUMULATE FOR QUALITY:

2 MIN KB FRONT RACK HOLD

2 MIN KB WALLSIT

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

3 X SUPERSET:

6 INCLINE CLOSE GRIP BENCH PRESS; TEMPO 31X0

6 DB CHAINSAW ROW EACH ARM

:90 SEC REST

 

AMRAP 6

3 WALL WALKS

20 DU

 

2 MIN REST

 

AMRAP 6

6 THRUSTER

6 BAR FACING BURPEE

 

2 MIN REST

 

AMRAP 6

4 POWER SNATCH

6 TTB

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

PARTNER WOD

FOR TIME

 

80 CAL ASSAULT BIKE

60 DB CLUSTER

40 DEVIL PRESS

60 AMERICAN KB SWING

80 CAL ASSAULT BIKE

KW 3

MONTAG: 18:00 – 19:30 UHR

SKILL: POWER SNATCH

 

EMOM8

1: 6-8 SNATCH PULL

2: 6-8 BEHIND THE NECK SNATCH GRIP STRICT PRESS

3: 6-8 OHS

4: 6-8 MUSCLE SNATCH

 

EMOM12  WITH WEIGHTS

1: 5 SNATCH PULL

2: 5 BEHIND THE NECK SNATCH GRIP STRICT PRESS

3: 5 OHS

4: 5 POWER SNATCH

 

AMRAP20

2 HSPU

4 MAN MAKERS

6 DDB THURSTER

8 WALL BALL

10 TTB

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT FOOD ELEVATED SPLIT SQUAT 4X8 EACH LEAG

 

4 ROUNDS FOR TIME

250 M ROW

20 RUSSIAN KB SWINGS

15 DU

160 M RUN

5 GOBLET SQUAT

 

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

SUPERSET

3X8 HALF KNEELING LANDMINE PRESS (EACH ARM)

3X10 LANDMINE OVERHEAD SIT UP

60 SEC REST 

 

SUPERSET

3X10 DB BIZEP CURL

3X10 DB UPRIGHT ROW

60 SEC REST

 

SUPERSET

3X12 ALT DB BOX STEP OVER

3X12 BULGARIAN SPLIT SQUAT (EACH LEG)

60 SEC REST

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

EMOM35 (50 SEC ON; 10 REST)

1: MAX SIT UP

2: MAX BOX JUMP OVER 

3: MAX C2B/ PULL UP

4: MAX CAL SKI 

5: MAX TTB

6: MAX  SHOULDER TO OVERHEAD

7: REST

 

MOBILITY

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP6

3 WALL WALKS

20 DU

 

2 MIN REST

 

AMRAP6

6 THRUSTER

6 BAR FACING BURPEE

 

2 MIN REST

 

AMRAP6 

5 CLEAN & JERK

6 TTB

 

KW 2

MONTAG: 18:00 – 19:30 UHR

SKILL: SQUAT 

 

4X6 FRANKENSTEIN SQUAT

 

EVERY 4 MIN X 5 ROUNDS

3 HANG CLEAN AND JERK

5 BURPEE OVER THE BAR

6 PUSH PRESS

12 CAL ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SUPERSETS:

10 KB PULL OVER 

REST 15 SEC

40-50 SEC PLANK 

90 SEC REST

 

AMRAP 16

5 SQUAT CLEAN

10 PULL UP

15 CAL BIKE

 

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

10,8,6,4  BENCH PRESS (CLIMBING WEIGHTS)

 

EMOM 14

ODD: 10-12 AMERICAN KB SWING

EVEN: 10 CAL BIKE

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

KB FLOW 

3 ROUNDS

8-10 KB HORN TRICEP EXTENSION

10 KB RUSSIAN TWIST STRAIGHT LEGS

10 GOBLET SQUAT

 

AMRAP 20

3 DEVIL PRESS

6 DB DEADLIFT

6 DB PUSH PRESS

9 SIT UP

160 M RUN

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

5 ROUNDS FOR TIME

20 PLATE GROUND TO OVERHEAD

20 WALKING LUNGE WITH PLATE

20 PLATE HALO

20 JUMPING SQUAT WITH PLATE

 

KW 1

MONTAG: 18:00 – 19:30 UHR

SKILL: ROPE CLIMB

 

FRONT SQUAT

8,8,6,6,6 TEMPO 32X1; 90-120 SEC REST

 

“DT”

5 ROUNDS

12 DEADLIFT

9 HANG POWER CLEAN

6 PUSH JERK

 

MITTWOCH: 18:30 – 19:30 UHR:

4X8 CUBAN PRESS 

4X15-20 SEC RIN SUPPORT HOLD

 

4 ROUNDS

250 M ROW

16 ALT KB GORILLA ROW

30 DU

16 ALT KB CURTSY SQUAT

10 BURPEE

 

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

3X10 KB OVERHEAD REVERSE LUNGE (EACH LEG)

 

EVERY 4 MIN X 5 ROUNDS

21 WALL BALL

15 GHD SIT UP

9 BARBELL SUMO DEADLIFT HIGH PULL

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

10,8,8,8  BENT OVER ROW

 

AMRAP 10

10 TTB

10 BOX JUMP OVER

15 CAL ROW

 

2 MIN REST

 

AMRAP 10

10 PULL UP

10  BOX JUMP OVER

10 CAL SKI

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

SWITCH WHENEVER YOU WANT/ NEED

 

200 DU

175 SIT UP

150 WALL BALL

125 AMERICAN KB SWING

100 AIR SQUAT

75 PUSH UP

50 PULL UP

KW 52

MONTAG: 18:00 – 19:30 UHR

SKILL: SNATCH

EMOM8: 3 SNATCH+ 1 OVERHEAD SQUAT

 

UPPER BODY

12-10-8-6-6

SINGLE ARM DB ROW

INCLINE DB BENCH PRESS

PLATE HALO PRESS OUT

 

EMOM16

MAX ALT. DB HANG CLEAN & JERK

MAX CRUSH GRIP LUNGESTER

MAX PULL UP

MAX M RUN

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SUPERSETS:

A1: 10 DB BOX STEP DOWN (EACH LEG); TEMPO: 3111

A2: 10 HEAVY RUSSIAN KB SWING 

2 MIN REST

 

21-15-9

THRUSTER

TTB

BOX JUMP

PUSH UP

DU

 

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

CORE

5 ROUNDS:

10 SEC HOLLOW HOLD

10 HOLLOW ROCK

20 SIT UP

1 MIN REST AFTER EACH ROUND

 

EVERY 2:30 MIN X 4 SETS

3 POWER CLEAN

2 LOW HANG CLEAN (UNDER KNEES)

1 SQUAT CLEAN

 

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

 

SONNTAG: 11:00 – 12:00 UHR

50 DU

5 WALL WALK

40 DU 

4 WALL WALK

30 DU 

3 WALL WALK

20 DU

2 WALL WALK

10 DU 

1 WALL WALK

 

MOBILITY

KW 51

MONTAG: 18:00 – 19:30 UHR

SKILL: TTB

 

STRENGTH: LEGS

3 SETS OF:

6/6 BARBELL BACK RACK LUNGE

10 KB JUMPING SQUAT

16 STEPS KB HAMSTRING MARCH

 

6 ROUNDS FOR TIME

24 DU

16 GOBLET SQUAT

8 TTB

DIRECTLY INTO

30 CAL SKI/ 40 CAL ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: HANDSTAND PUSH

(NEGATIVE HSPU, PIKE PUSH UP OR Z PRESS)

3X8 REPS; 50 SEC REST

 

3:00 MIN ON, 3:00 MIN OFF X3

12/ 10 CAL BIKE// ROW

12 HEAVY RUSSIAN KB SWING 

MAX REP WALL BALL

 

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

4 SETS:

5-8 STRICT PULL UP (NEGATIV OR BANDED)

8-10 PUSH UP

15 HOLLOW ROCKS

 

5 ROUNDS

8 KB SUMO DEADLIFT HIGH PULL

12 BOX JUMP OVER

8 CAL BIKE

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: HEILIGABEND 10:00 – 11:00 UHR

SPECIAL TEAM OF TWO BY MARCELO

 

SONNTAG: 11:00 – 12:00 UHR

12 DAYS OF CHRISTMAS

 

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