KW30

KW30

Montag

18:00-19:00

Deadlift

5 x 3 as heavy as possible/ Rest 2-3’

For Time:

EMOM20’
1 – 10-15 Kettlebell Swings (32/20)
2 – 15/12 cal Row
3 – 8-12 Burpees
4 – Max Strict Pull Ups
5 – Rest

Dienstag

18:00-19:00

HYROX!

Mittwoch

17:30-18:30 & 18:30-19:30

Back Squat

5 x 5 as heavy as possible/ Rest 2-3’ between sets

For Time (Team of 2):

100 cal Assault Bike
100 Hang Power Cleans (60/40)
100 cal Row

Donnerstag

10:00-11:00

Snatch Grip Pendlay Row + Close Grip Bench Press

4 x 6-8 + 6-8/ Rest 2’

AMRAP12’

6 Burpee Box Jumps (60/40 cm)
8 Air Squats
10 Dumbbell Snatches (22,5/15 kg)

20:00-21:00

Calisthenics!

Freitag:

17:30-18:30

Snatch Pull + Power Snatch

Every 90“ x 10

1 + 1 (aufsteigendes Gewicht)

5 Intervals, each for time of:

5 Bar Muscle Ups/ 10 (C2B) Pull Ups
10 V-Ups
15/12 cal Bike

Samstag:

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

3-3-3-3-3 Push Press
1-1-1-1-1 Push Jerk

Rest 2’ between sets

For Time:

6 – 9 – 12
Burpees
Dumbbell Thruster (2 x 20/ 2 x 12,5 kg)

Rest 5’

12 – 9 . 6
Dumbbell Thruster „“
Burpees

KW 12

• Montag

18:00-19:00 & 19:00-20:00

Deadlift

5 x 5 as heavy as possible/ Rest 2-3’

For Time:

2 km Row

• Dienstag

18:00-19:00

HYROX!

• Mittwoch

18:30-19:30 & 19:30-20:30

AMRAP12’

6 Overhead Lunges (40/30 kg)

12 cal Row

18 Double Unders

Rest 5’

3 Rounds for time:

20 Wall Balls (9/6 kg)

10 Dumbbell Hang Clean and Jerk (22,5/15 kg x 2)

• Donnerstag

10:00-11:00

AMRAP3’/ Rest 2′ x 6 (Jedes Workout x 2)

1: 10 Kettlebell Swings (32/24 kg)

12/10 cal Assault Bike

2: 5 Overhead Squats (60/40 kg)

10 Toes to Bar

3: 5 Thrusters (60/40 kg)

10 Burpee Box Jump Overs (60/50 cm)

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Begin at 0:00

2 Rounds for time:

30 Power Cleans (50/35 kg)

20/15 cal Ski/Bike

10 Muscle Ups/Pull Ups

Begin at 20:00

2 Rounds for time:

400 m Run

20 Toes to Bar

10 Back Squats (90/60 kg)

• Samstag:

11:00-12:00

Team of 2:

42-30-18

Thruster 42,5/30

Pull Up

TC: 12’

Rest 5’

100 Burpee Box Jump Overs (60/50 cm)

TC: 12’

12:00-13:00

Weightlifting!

• Sonntag:

11:00-12:00

5-5-5-5-5 Shoulder Press

3-3-3-3-3 Push Press

Rest 2’ between sets

EMOM18’

1- 15/12 cal Row

2- 10 Kettlebell Swings (32/24 kg)

3 – AMRAP Push Ups

KW 11

• Montag

18:00-19:00 & 19:00-20:00

For Time:

21-15-9

Box Jump Overs (60/50 cm)

Alternating DB-Shoulder to Overhead (22,5/15 kg x 2)

Cal Row

DB-Front Squat (22,5/15 kg x 2)

Accessory:

Romanian Deadlift

3-4 x 8-10 at 30X1/ Rest 2’

• Dienstag

18:00-19:00

HYROX!

Optional:

10 min. AMRAP Cal Assault Bike

*every 2 min. 10 Kettlebell Swings (32/24 kg)

• Mittwoch

18:30-19:30 & 19:30-20:30

Shoulder Press

3RM in 12’-15’

AMRAP4’/ Rest 3’ x 3

200 m Run

10 Burpees over Bar

Max Thrusters (42,5/30 kg)

• Donnerstag

10:00-11:00

Team of 2:

6 Rounds for Time:

35 Synchronized Wall Balls (9/6 kg) -> beide

25 Dumbbell Snatches (22,5/15 kg) -> kann aufgeteilt werden

15 Toes to Bar -> kann aufgeteilt werden

TC: 30’

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Barbell Reverse Lunge + Single Arm DB-Row

4 x 8-10/Seite + 8-12/Seite/ Rest 2’

4 Rounds for Time:

15 Bench Press (60/35 kg)

15 cal Row

60 Double Unders

• Samstag:

11:00-12:00

Team of 2:

For Time:

21-15-9

Synch. Burpees

Synch. Overhead Squats (40/30)

Synch. Pull Ups

TC: 12’

Rest 5’

10 min. to establish a 1RM Hang Power Clean

12:00-13:00

Weightlifting!

• Sonntag:

11:00-12:00

For Time:

30 HSPU -> Box HSPU -> Z-Press

30 Toes to Bar

30 cal Assault Bike/ Ski Erg

30 Dumbbell Box Step Over ( 2 x 22,5/ 15 kg)

15 m Dumbbell Overhead Walking Lunge rechts (22,5/15 kg)

15 m Dumbbell Overhead Walking Lunge links (22,5/15 kg)

TC: 20 min.

Accessory:

Core Circuit:

3 Rounds:

10 V-Ups

10 Hollow Rocks

:30 sek. Side Plank/Seite

KW 10

• Montag

18:00-19:00 & 19:00-20:00

Bulgarian Split Squat

4 x 8/Seite bei Tempo 30X1

+ Banded Bent over Row

4 x 8-10/ 2-3 min. Pause nach jedem Supersatz

For Time:

30-20-10

DB-Box Step Ups (2 x 22,5/15 kg)

Cal Row

• Dienstag

18:00-19:00

HYROX!

Optional:

EMOM for as long as Possible:

Min. 1: 1 Burpee, 1 Thruster (42,5/30), 1 Pull Up

Min. 2: 2 Burpee, 2 Thruster, 2 Pull Up

Min. 3: 3 Burpee, 3 Thruster, 3 Pull Up…

• Mittwoch

18:30-19:30 & 19:30-20:30

3 Rounds for time:

50/35 cal Ski Erg

35 Box Jump Overs (60/50 cm)

20 Toes to Bar

TC: 18’

Accessory:

3 Sets:

8 Single Arm Arnold Press/Seite

Rest 60“

20 Miniband Lateral Steps/Seite

Rest 90“

• Donnerstag

10:00-11:00

Front Squat

Build up to a heavy set of 5 in 15’

AMRAP20’

5 Pull Ups

10 Wall Balls (9 kg)

15 Deadlifts (50/35 kg)

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Barbell Reverse Lunge + DB-Seated Rear Delt Raise

4 x 6-8/Seite + 8-12/ Rest 2’

4 x 5 min. AMRAP/ 2 min. Pause

1) 2-4-6-8-10…

Power Snatch (42,5 kg/30 kg)

Bar Muscle Up -> C2B -> Pull Up -> Ring Row/assisted Pull Up

2) 9-21-15

TTB

Thruster (42,5 kg/30 kg)

Cal Bike

– alterniere zwischen den Workouts

– jedes Workout zwei mal

– versuche im zweiten Anlauf deinen Score vom ersten mal zu schlagen

• Samstag:

11:00-12:00

Team of 2:

50 Synchronized Wall Balls (9/6 kg)

30 Power Cleans (60/40 kg)

50 Synchronized Wall Balls

20 Power Cleans (80/50 kg)

50 Synchronized Wall Balls

10 Power Cleans (100/70 kg)

400 m Run

12:00-13:00

Weightlifting!

• Sonntag:

TTT Throwdown

KW 9

• Montag

18:00-19:00 (19:00-20:00 fällt aus!)

Back Squat

Test 1RM

EMOM21’

1 – 10-20 Wall Balls

2 – 10- 20 cal Row

3 – :20 – :30 HS-Hold against the Wall

• Dienstag

18:00-19:00

HYROX!

Optional:

„Annie“

50-40-30-20-10

Double Anders

Sit Ups

• Mittwoch

18:30-19:30 & 19:30-20:30

Bench Press

Test 1RM

Intervals:

AMRAP4’ Rest 2’ x 4

1) 160 m Run

8 Thrusters (42,5/30 kg)

2) 16/12 cal Row

8 Bar Muscle Ups/Pull Ups

• Donnerstag

10:00-11:00

DB-Arnold Press + Single Arm KB-Row

4 x 10 + 8/Seite Rest 1-2 min.

For Time:

10 Deadlifts (100/70 kg)

20 Bar Facing Burpees

30 Toes to Bar

40 Air Squats

50 Double Unders

40 Air Squats

30 Toes to Bar

20 Bar Facing Burpees

10 Deadlifts (100/70 kg)

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Bankzug

Test 1RM

Reykjavik CF Championship Qualifier 20.6

80 Foot DB OH-Walking Lunges (22,5/15 kg)

20 C2B Pull Ups

20 Overhead Squats (50 kg/ 35 kg)

20 C2B Pull Ups

40 Alternating DB-Snatch (22,5/15 kg)

20 C2B Pull Ups

20 Overhead Squats (50/ 35 kg)

20 C2B Pull Ups

80 Foot DB-OH Walking Lunges (22,5/15 kg)

TC: 20’

*Skalierungen:

Walking Lunges -> Gewicht -> Goblet Lunges

C2B Pull Ups -> Pull Ups -> Banded Pull Ups -> Ring Rows

Overhead Squats -> Gewicht -> Front Squats -> Back Squats -> Goblet Squats

DB-Snatch: Gewicht

• Samstag:

11:00-12:00

Team of 2:

100 Power Cleans (80/50 kg)

800 m Farmers Carry (2 x 24 kg/ 2 x 16 kg)

100 Push Ups

800 m SkillMill Run

12:00-13:00

Weightlifting!

• Sonntag:

TTT Throwdown

KW 8

KW8

• Montag

18:00-19:00 & 19:00-20:00

Back Squat

6 x 6 at 80 %

AMRAP12′

15 Power Snatch (35/25 kg)

12 Burpees over the Bar

9 Toes to Bar

• Dienstag

18:00-19:00

HYROX!

Optional:

21-15-9

Power Clean (60/40 kg)

Ring Dip

*Run 400 m after each Round

• Mittwoch

18:30-19:30 & 19:30-20:30

Bench Press

6 x 6 at 80 %

Team of 2:

AMRAP12′

Partner 1 läuft 160 m mit 9/6 kg Medball

Partner 2 arbeitet währenddessen an:

15 Russian KB-Swings (28/20 kg)

10 Box Jumps (60/50 cm)

5 Goblet Squats (28/20 kg)

* es wird gewechselt sobald Partner 1 die 160 m gelaufen ist

• Donnerstag

10:00-11:00

Push Press + Strict Pull Up

4 x 4-6 + 6-8 /Rest 2 min.

AMRAP10’

10/8 cal Row

8 DB-Front Rack Walking Lunges (2 x 22,5/ 2 x 15 kg)

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Bankzug

6 x 6 at 80 %/ nutzt die Pause zum aufbauen des Workouts

Open Workout 18.3

2 rounds for time of:

100 double-unders

20 overhead squats (50 kg/ 35 kg)

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches (22,5/15 kg)

100 double-unders

12 bar muscle-ups

Scaled:

2 rounds for time of:

100 single-unders

20 overhead squats (20/15 kg)

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches (15/10 kg)

100 single-unders

12 chin-over-bar pull-ups

TC: 14’

• Samstag:

11:00-12:00

Team of 2:

4 x 5 min. AMRAP/ Rest 1 min.

1) 15 Wall Balls (9 kg)

10 Pull Ups

2) 15 cal Assault Bike

10 Dumbbell Snatches (22,5 kg)

* Alterniert zwischen den beiden Workouts, sodass ihr jedes zwei mal macht

12:00-13:00

Weightlifting!

• Sonntag:

TTT Throwdown

KW 7

KW7

• Montag

18:00-19:00 & 19:00-20:00

Back Squat

6 x 5 at 80 %

AMRAP7’

3-6-9-12-15-18…

Thruster (50/35 kg)

Toes to Bar

• Dienstag

18:00-19:00

HYROX!

Optional:

„Cindy“

AMRAP20’

5 Pull Ups

10 Push Ups

15 Air Squats

• Mittwoch

18:30-19:30 & 19:30-20:30

Bench Press

6 x 5 at 80 %

* Accumulate 100 Miniband Lateral Steps/ Side between sets

For Time:

20 Pull Ups

20 Wall Balls

15 Pull Ups

20 Wall Balls

10 Pull Ups

20 Wall Balls

400 m Run

TC: 12’

• Donnerstag:

10:00-11:00

AMRAP30’

500 m Row

30 m Bear Crawl

500 m Ski

30 Kettlebell Swings (24/16)

500 m Row

30 Box Jumps (60/50 cm)

Accessory: 3 x 30-45“ Hollow Hold/ Rest 1-2’

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Throwdown Workout mit Heiko Schwindling

(siehe Post in der Gruppe)

Optional vor oder nach dem Kurs:

Bankzug

6 x 5 at 80 %

* Accumulate 2-3 min. of Pinch Grip Plate Hold between sets at a weight you can hold for 30“+ unbroken

• Samstag:

11:00-12:00

Team of 2:

For Time:

„Panic Breathing“

500-400-300-200-100 m Row

Partner Kettlebell Rack Hold (24/16 kg)

*5 Burpee penalty for each drop of the Kettlebells

TC: 20’

Rest 3’

For Time:

2 Rounds:

50 Alternating Dumbbell Snatches (22,5/15 kg)

75 Sit-Ups

100 Double Unders

TC: 15’

12:00-13:00

Weightlifting!

• Sonntag:

11:00-12:00

Throwdown Workout mit Heiko Schwindling

(siehe Post in der Gruppe)

12:00-13:00

TTT Throwdown

KW 6

KW6

• Montag:

18:00-19:00 & 19:00-20:00

Back Squat

6 x 4 at 80 %

For Time:

21-15-9

Overhead Squat (40/30 kg)

Cal Row

TTB

Cal Bike

• Dienstag:

18:00-19:00

HYROX!

Optional:

Build to a 3RM Weighted Strict Pull Up in 10 min. or less

AMRAP12’

400 m Run

12 Push Press 60/40 kg

• Mittwoch:

18:30-19:30 & 19:30-20:30

Bench Press

6 x 4 at 80 %

EMOM10’

1 – 20 cal Row

2 – 15 Burpees

Rest 3’

Tabata Skull Crushers (light Dumbbells)

• Donnerstag :

10:00-11:00

Power Clean

Every 90 sec. x 10:

2-3 reps at 65-90 %

4 Rounds for Time:

8 Front Squats (70/50 kg)

10/8 cal Ski

12 Pull Ups/Ring Rows

20:00-21:00

Calisthenics mit Susanne!

Freitag:

17:30-18:30

Bankzug

6 x 4 at 80 %

In den Pausenzeiten 100 Russian Twists (16/12 kg) sammeln

2 Rounds for Time:

100 Double Unders

50 Dumbbell Deadlifts (2 x 22,5/15 kg)

50 Abmat Sit-Ups

50/35 cal Row or Bike

Samstag:

11:00-12:00

Team of 3:

75 C2B Pull Ups

100 Push Ups

150 Kettlebell Swings (24/16)

2000 m SkillMill Run

2500 m Row

Time Cap: 40 min.

12:00-13:00

Weightlifting

Sonntag:

11:00-12:00

TTT Throwdown

KW 5

 

• Montag

18:00-19:00 & 19:00-20:00

Back Squat

6 x 3 at 80 %

„Fight Gone Bad“

Three Rounds of:

1 min. Wall-Balls (9/6 kg)

1 min. Sumo Deadlift High Pulls (35/25 kg)

1 min. Box Jumps (50/40 cm)

1 min. Push Press (35/25 kg)

1 min. Row for Cals

1 min. Rest

• Dienstag

18:00-19:00

HYROX!

Optional:

4 x 4-6 Weighted Strict Pull Ups/ Rest 2-3’

AMRAP9’

3-6-9-12…

Cal Assault Bike

Toes to Bar

• Mittwoch:

18:30-19:30 & 19:30-20:30

Bench Press

6 x 3 at 80 %

Team of 2:

3 Rounds for Time:

100 Double Unders

30 Dumbbell Clean and Jerks (2 x 22,5/15 kg)

Rest 1’

4 Rounds for Time

20 cal Row

10 Burpees over the Rower

TC: 25’

• Donnerstag:

10:00-11:00

Deadlift

Build to heavy set of 5 in 10

THEN

4 x 3.3 at the heavy weight above/ Rest 2-3′

.= 10 sec. Rest

AMRAP12′

6 HSPU

12 m Single Arm DB-Overhead Lunges (22,5/15 kg)

240 m Run

Rest 2′

Tabata Russian KB-Swings (32/24 kg)

20:00-21:00

Calisthenics mit Susanne!

• Freitag:

17:30-18:30

Bankzug:

6 x 3 at 80%

* Accumulate 100 Hollow Rocks between sets

AMRAP15’

12 Deadlifts (80/50 kg)

9 Push Jerks (50/35 kg)

6 Box Jumps (70/60 cm)

3 Ring Muscle Ups

• Samstag:

11:00-12:00

Team of 2:

3 Rounds for time:

15 Power Cleans (60/40 kg)

15 cal Ski Erg

15 Pull Ups

15 cal Ski Erg

Rest 5’

For Time:

21-15-9

Overhead Squat (60/40 kg)

Run 400 m after each set

Rest 5’

2 Rounds for Time:

25 GHD Sit-Ups

20 cal Assault Bike

15 Front Squats (60/40 kg)

12:00-13:00

Weightlifting

• Sonntag:

11:00-12:00

TTT Throwdown

KW2

KW 2

-MONTAG-

18:00-19:00 

Row 1000m “Buy In”

Immediately into…

7 Rounds:

7 Front Squats 50/35

7 Toes-To-Bar

7 American KB Swings 32/24

1000M ROW „Buy Out“

Cap: 25 Min

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

3 Sets for Times:

500m Row

400m Run

2 Rope Climbs

10 HSPU

15 Ring Dips (banded)

20 Burpee Box Jump Overs 60/50cm

Rest 1:1

-MITTWOCH-

18:30-19:30 

Gruppe 1 startet beim AAB, 2 beim Row —> Cap sind 10 Minuten je Workout!

100/70 Cal Assaut Bike

*EMOM complete 5 Pull-Ups

@ 12:00

100/70 Cal Row

*EMOM complete 5 Push Jerks 50/35

Together @ 24:00:

100 Burpees

*EMOM complete 5 Hang Power Cleans 50/35

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

20min. EMOM:

Min. 1) 3 Power Snatch (climbing)

Min. 2) 15 Wall Balls

After 10min. switch to Power Clean and Jerk (Climbing)

10 Rounds:

3 Devil Press (heavy)

30 Double Unders

Time CAP: 10min.

20:00-21:00 Calisthenics 

-FREITAG- 

17:30-18:30 

Every 3min. x 10 Rounds:

15 Cal Row

10 Toes-To-Bar

3 Deadlifts (climbing)

Optional extra credit:

1.) 10 Rope Climbs or 10 legless rope climbs

2.) 400m heavy farmer carry with 2 KBs

3.) 1min. on by 1min. off of weighted planks with a partner. 3-4 Sets

4.) 6min. AMRAP: of Goblet Squats with a partner – 10 Reps I go, you go style

-SAMSTAG-

11:00-12:00

For Time:

10-1 Push-Jerks (70/45)

2-20 Pull-Ups

10 Push-Jerks, 2 Pull-Ups, 9 Push-Jerks, 18 Pull-Ups, etc.

CAP: 18 Mins

12:00-13:00 

Weightlifting

„Coaches Choice“

-SONNTAG-

11:00-12:00

TTT Throwdown 29