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

KW 40

 

MONTAG: 18:00 – 19:30 UHR

SNATCH BALANCE: 4X8 MODERATE WEIGHT

 

SKILL: HANG SNATCH 5X5;  90 SEC REST

 

4 ROUNDS

8/8 PISTOL SQUAT TO A BOX; 30 SEC REST

8/8 BARBELL SINGLE LEG ROMANIAN DEADLIFT; 30 SEC REST

16 ALT. JUMPING LUNGE

2:30 REST

 

MITTWOCH: 18:30 – 19:30 UHR:

 

SKILL: SPLIT JERK

4X6 MODERATE WEIGHT

 

AMRAP 21

21 DEADLIFT (42,5/ 30 KG)

21 POWER CLEAN

21 SHOULDER TO OVERHEAD

21 BACK SQUAT

 

DONNERSTAG: 10:00 – 11:00 UHR

SKILL: DU

 

4 SETS

500M ROW

10 KNEELING PARTNER MEDBALL THROW

10 HOLLOW ROCK

12 MEDBALL JUMPING SQUAT

 

10,8,6,6,6 FRONT SQUATS

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: 3 RM DEADLIFT

 

EMOM 25

10 CAL BIKE/ ROW

15 WALL BALL

30 DU

10 DEVIL PRESS

REST

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

50 BOX JUMP OVER

50 AMERICAN KB SWING (24/16 KG)

50 ABMAT SIT UP

50 DEADLIFT (70/ 50 KG)

50 BURPEE

50 PULL UP

50 OVERHEAD LUNGE PLATE (20/15 KG)

50 HAND RELEASE PUSH UP

50 WALL BALL SHOT (9/6 KG)

50 CAL ROW

 

KW 39

MONTAG: 18:00 – 19:30 UHR

SUPERSETS:

2X

6/6 SINGLE ARM SUMO DEADLIFT HIGH PULL

6/6 SINGLE ARM DIAGONAL KB SWING

60 SEC REST

 

2X

6/6 SINGLE ARM SWING + BOTTOM UP SQUAT

6/6 SHOULDER TO OVERHEAD

60 SEC REST

 

SKILL: PUSH JERK

4X8 MODERATE WEIGHT IN 12 MIN

 

STRENGTH: PUSH PRESS + PUSH JERK

5 PUSH PRESS + 1 PUSH JERK

4 PUSH PRESS + 1 PUSH JERK

3 PUSH PRESS + 1 PUSH JERK

2 PUSH PRESS + 1 PUSH JERK

1 PUSH PRESS + 1 PUSH JERK

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

21 PUSH UP

15 (SINGLE) V UPS

MAX WALL WALKS

 

DONNERSTAG: 10:00 – 11:00 UHR

SKILL: PULL UP

3 SETS OF

10 – 15 SEC ACTIVE (ONE HAND) HANG 

5 NEGATIVE PULL UP

5 KIPPING SWING

 

EMOM 20

1: 2O SIT UP

2: 15 KB SUMO DEADLIFT HIGH PULL

3: 10 GOBLET SQUAT

4: REST

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: BACK RACK REVERSE LUNGE

4X7 EACH LEG; 90 SEC REST AFTER BOTH LEGS

 

EVERY 3 MIN X 3:

20/15 CAL ROW

MAX DEADLIFT

DIRECTLY INTO:

EVERY 3 MIN X 3:

40 DU

MAX GROUND TO OVERHEAD

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 13:00 UHR

 

TAG DER OFFENEN TÜR SPECIAL

 

KW 38

MONTAG: 18:00 – 19:30 UHR

CORE AND GLUTE ACTIVATION

3 ROUNDS:

160M RUN

10/10 BANDED WOOD CHOPS

10 KB HIP THRUST

10/10 BOX STEP UP

10 KB STRAIGHT LEG SIT UP

 

SKILL: THRUSTER

4X8 MODERATE WEIGHT IN 12 MIN

 

STRENGTH:

FRONT SQUAT: 10-8-6-4-2 (50-80% 1RM); :90 SEC REST

 

AMRAP 20

15 CAL ROW

10/10 DB SNATCH (22,5/ 15KG)

15M SINGLE ARM OVERHEAD WALKING LUNGE

 

DONNERSTAG: 10:00 – 11:00 UHR

 

MOBILITY

 

STRENGTH: OVERHEAD SQUAT

4X6 REPS, CLIMBING WEIGHTS

 

TEAMWOD

42 – 30 – 18

THRUSTER

PULL UP

AMERICAN KB SWING

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

SKILL: HANG POWER SNATCH

 

EMOM 12

SNATCH COMPLEX

1 SNATCH GRIP DEADLIFT

1 HANG POWER SNATCH

1 OVERHEAD SQUAT

 

AMRAP 10

10 PUSH UP

12 ALT SINGLE ARM RUSSIAN KB SWING

14 SIT UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

 

EMOM 30

1. 8-10 DOUBLE DB BURPEE
2. 9-12 CAL ROW
3. 10-12  DOUBLE DB PUSH PRESS
4. MAX DU
5. 10-12 WALL BALL

 

FINSIHER

3 ROUNDS

20 SEC ON; 10 SEC OFF

PLATE RUSSIAN TWIST

PLATE OVERHEAD TRICEP EXTENSION

PLATE BICEP CURL

PLATE SQUAT “DRIVE THE BUS”

KW 37

MONTAG: 18:00 – 19:30 UHR

SKILL AND STRENGTH: BACKSQUAT

5X4 TEMPO 42X1

 

3 ROUNDS

8 MEDBALL HALO

8 MEDBALL PUSH UP

8 MEDBALL COSSACK SQUAT

12 MEDBALL SKATER

10 MEDBALL FLOOR PRESS TOSS

 

6 ROUNDS: 30 SEC ON/ 30 SEC OFF

6 CAL SKI

6 KB SWING

6 BAR FACING BURPEE

6 SQUAT CLEAN

6 BIKE

6 PUSH UP

 

DONNERSTAG: 10:00 – 11:00 UHR

STRENGTH:  BARBELL SINGLE LEG ROMANIAN DEADLIFT

3X8 EACH LEG

 

FOR TIME

8 ROUNDS

16/11 CAL ROW

8 DOUBLE DB HANG CLEAN AND JERK 

2 WALL WALKS

TC 16 MIN

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: SUPERSET BACK / CHEST

A1: 4X8 KB FLOOR PRESS

A2: 4X12 ALT. GORILLA ROWS

90 SEC REST

 

10 AMRAP

8/6 CAL BIKE

8 DOUBLE DB FRONT RACK LUNGE 15/10

8 BOX JUMP

 

2 MIN REST

 

10 MIN AMRAP

8/6 CAL ROW

8 PULL UP

8 DOUBLE DB PUSH PRESS 15/10 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

 

IN TEAMS OF 2

4 ROUNDS FOR TIME

30 SYNCHRO AIR SQUAT

160M RUN TOGETHER

20 SYNCHRO DEADLIFT 

160M RUN TOGETHER

10 SYNCHRO BURPEE 

160 M RUN TOGETHER

5 SYNCHRO POWER CLEAN 

160M RUN TOGETHER

KW 36

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

3X6 HANGING SHOULDER CIRCLES

3X5 SCAPULAR PULL UP

3X5 KIPPING SWING

 

EMOM 16

15- 30 SEC CHIN OVER THE BAR HOLD

12-15 PINCH PLATE BENCH PRESS

10-12 DB REACH UNDERNEATH

10 BENCH PULL

 

IN TEAMS OF TWO

3 ROUNDS

30 TTB

30 CAL ROW

30 BOX JUMP OVER

 

DONNERSTAG: 10:00 – 11:00 UHR

STRENGTH: FRONTSQUAT

EVERY 2 MIN X 10: 3 FS + 12 CURTSY SQUAT

 

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

DEVIL PRESS

12/ 10 CAL BIKE/ ROW/ SKI

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: DEADLIFT

FIND YOUR TODAYS 1 RM

 

5 ROUNDS

20 TATERS

15 KB SUMO DEADLIFT HIGH PULL

10 KB PUSH PRESS LEFT ARM

10 KB PUSH PRESS RIGHT ARM

5 BURPEE OVER KB

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

MURPH

1 MILE RUN

100 PULL UP

200 PUSH UP

300 SQUAT

1 MILE RUN