KW 1

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 ROUNDS

15/12 CAL BIKE 

10 PUSH UP

15-25 SEC PULL UP

 

EVERY 2:30 MIN X 6

 

15, 12, 10, MAX INCLINE BENCH PRESS

 

3 SETS

10- 12 BARBELL SKULL CRUSHER 

8-10 DB FULL RAISE

15 DUAL DB BICEP CURL

 

20-15-10-15-20

CAL ROW

DUAL DB PUSH PRESS

ANCHORED SIT UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX -KURS ENTFÄLLT- SILVESTER

 

MITTWOCH: 18:30 – 19:30 UHR:

KURS ENTFÄLLT- NEUJAHR

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

90 SEC CARDIO 

10 DUAL DB SEATED GOOD MORNING

10/10 SINGLE ARM BANDED LAT PULL DOWN

 

EVERY 2 MIN X 5

3 POWER CLEAN (PAUSE AT KNEE FOR 3 SEC)

 

EVERY 3 MIN X 4

12 DUAL KB  ROMANIAN DEADLIFT + 80 M FARMERS CARRY 

 

EMOM 15

6 DB CLEAN AND JERK RIGHT ARM

6 DB CLEAN AND JERK LEFT ARM

40 SEC PLANK SHOULDER TAP

8-12 BURPEE OVER THE KB

REST

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

BUY IN: 20 WALL WALK

200 BOX JUMP OVER

150 WALL BALL

100 GROUND TO OVERHEAD

75 BURPEE OVER THE BAR

50 PULL UP

CASH OUT: 20 WALL WALK

KW 50

MONTAG: 18:00 – 19:30 UHR:

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 8

5-8 KIPPING TTB

 

EMOM 6

20-30  DU

 

3 SUPERSETS

5 STRICT PRESS + MAX PUSH PRESS

30 SEC REST

6-8 (RING) DIP

2 MIN REST

 

3 ROUNDS

15 KB OVERHEAD WALKING LUNGE

9 TTB

15 WALL BALL

9 PULL UP

15 AMERICAN KB SWING

9 BURPEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS

30 SEC CARDIO

15 LOW TO HIGH BANDED FACE PULL

80 M DB FARMERS CARRY

 

EVERY 2 MIN X 4

10,8,6,6 SUPINATED BENT OVER BARBELL ROW

 

3 SETS

12 DUAL DB BICEP CURL

10 SEC REST

12 BENT OVER DB REVERSE FLY

 

3 ROUNDS FOR TIME

60 SEC MAX CAL ROW

30 SEC REST

60 SEC MAX BURPEE CHEST TO BAR PULL UP

30 SEC REST

60 SEC (ALT.) V UPS 

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

50 SYNCHRO BURPEE 

 

THEN 3 ROUNDS:

50 CAL ROW/ SKI

40 SIT UP

30 THRUSTER

20 PULL UP

 

50 SYNCHRO BURPEE

 

KW 49

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

EVERY MIN x 8

1 CLUSTER + 2 PUSH PRESS  (LIGHT WEIGHTS)

 

EVERY 2 MIN X 6

1 SQUAT CLEAN + 1 HANG POWER CLEAN + 2 SPLIT JERK

 

FOR LOAD IN 15 MIN

1 DEADLIFT

1 HANG CLEAN

1 THRUSTER

1 PUSH JERK

 

AMRAP 12

8 ALT. SINGLE ARM DEVIL PRESS

8 SINGLE ARM DB OVERHEAD LUNGE

15 MEDBALL RUSSIAN TWIST

10 AIR SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 8

5-8 KIPPING TTB

 

EMOM 6

20-30  DU

 

3 SEPERSETS

8/8 BIRDDOG ROW

8 BARBELL STRICT PRESS

 

AMRAP 20

7 PIKE PUSH UP

7 THRUSTER

7 KNEES TO ELBOWS

7 DEADLIFT

7 BURPEE

7 KB RUSSIAN SWING

7 PULL UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS

12 DB UPRIGHT ROW

10 SEC REST

12 ALT. DB CURLS

10 SEC REST

10/10 TRIPOD DB ROW

 

3 SETS

10 DEFICIT PUSH UP (ON PLATES)

30 SEC REST

10-15 DB FULL RAISE

 

EVERY 3 MIN X 5

3 WALL WALKS

6 BURPEE BOX JUMP OVER

15 CAL ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

 

KW 48

MONTAG: 18:00 – 19:30 UHR:

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

 

EMOM 10

EVEN: 5 SNATCH BALANCE

ODD: 4 BURPEE OVER BARBELL

 

3 SETS

4 FRONT SQUAT TEMPO: 31X1

DIRECTLY IN 

MAX STRICT TTB/ KNEE RAISE

 

3 SETS

8-10 DB FLYS

6-8 DIPS

 

EVERY 5 MIN X4

200 M RUN

20 SIT UP

10 ALT. SINGLE ARM DEVIL PRESS

16 ALT. BOX STEP UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

100 DEADLIFT

80 HANG POWER CLEAN

60 FRONT SQUAT

40 JERK

20 THRUSTER

EIN ATHLET ARBEITET- EVERY 2 MIN 3 BURPEE

 

KW 47

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

15 SEC ROW SPRINT

8/8 GOBLET KICKSTAND PISTOL SQUAT

60 SEC PLANK HOLD

 

EVERY 90 SEC X 5

6 CHIN UP/ RING ROW (HEAVY)

 

3 SETS

10 BARBELL GOOD MORNING

5/5 PISTOL SQUAT

10 BARBELL HIP THRUST

 

AMRAP 12

12 CAL BIKE

12 AMERICAN KB SWING

12 SKATER JUMP

12 CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

 

EMOM 8

EVEN: 1 SNATCH PULL + 1 POWER SNATCH + 1 SQUAT SNATCH

ODD: 20- 30 DU

 

3 SETS

5 STRICT PRESS + 7 PUSH PRESS

30 SEC REST

6-10 DEFICIT PUSH UP

 

3 SETS

5 FRONT SQUAT TEMPO: 41X1

DIRECTLY IN 

10 DUAL DB BOX STEP OVER

 

3 ROUNDS FOR TIME

6 HANDSTAND PUSH UP

16 ALT. GOBLET REVERSE LUNDE

300 M ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 3

AMRAP 31

29 WALL BALL 

29 OH SQUAT

29 HANG SQUAT CLEAN AND JERK

29 BURPEE

29 HANG POWER SNATCH

EACH PARTNER MUST PERFORM A 2000 M ROW AT SOME POINT DURING THE WO

KW 46

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

EVERY 2 MIN x 4

5 HANG MUSCLE CLEAN (CLIMBING WEIGHTS)

 

3 SUPERSETS

18 ALT. BARBELL FRONT RACK DROP LUNGE

10-12 PLANK DB PULL THROUGH

1 MIN REST

 

12-10-8-6

BACK SQUAT

HAMSTRING CURL ON A ROWER

 

EMOM 15

1: MAX CAL BIKE

2: MAX CAL SKI

3: MAX CAL ROW

4: MAX BURPEE

5: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

15-12 CAL BIKE

4 DUAL KB SUMO DEADLIFT

6 DUAL KB CLEAN FROM FLOOR

8 DUAL KB RUSSIAN TWIST

 

EVERY 90 SEC X 5

6 PENDLAY ROW (HEAVIER THAN LAST WEEK)

 

3 SETS

10 DB CHAINSAW ROW

8 RING FACE PULL

6-8 CHIN UP

 

EVERY 2 MIN X 3

12 SEC BIKE SPRINT

6-10 KIPPING PULL UP

12 ALT. BODYWEIGHT REVERSE LUNGE

 

2 MIN REST

 

EVERY 2 MIN X 3

12 SEC ROW SPRINT

4 POWER SNATCH

5 BURPEE HIGH KNEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

 

EMOM 10

EVEN: 1 POWER SNATCH + 1 SQUAT SNATCH + 1 OH SQUAT

ODD: 4 BURPEE BOX STEP DOWN

 

3 SETS

6 FRONT SQUAT TEMPO: 41X1

DIRECTLY IN 

30 SEC COPENHAGEN PLANK HOLD

 

3 SETS

7 SEATED ARNOLD PRESS

10 LOW INCLINE DB BENCH PRESS

2 WALL WALK

 

25/20 CAL SKI BUY IN 

 

15-12-9

SINGLE ARM DB SNATCH (RIGHT ARM)

SINGLE ARM DB DEVIL PRESS  (RIGHT ARM)

SINGLE ARM DB SNATCH  (LEFT ARM)

SINGLE ARM DB DEVIL PRESS (LEFT ARM)

DB RUSSIAN TWIST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

100 CAL SKI

100 DB SQUAT (22,5/ 15 KG)

100 PUSH UP

100 DB PUSH PRESS

100 CAL BIKE

100 ALT. DB SNATCH

 

KW 45

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 SETS (12 MIN)

2 PUSH JERK + 1 SPLIT JERK

 

EVERY 2:30 MIN X4

14-12-10-8 ALT. DB GUTE BRIDGE BENCH PRESS

 

3 SETS

8 LU RAISE

6-8 PUSH UP

2 WALL WALK

 

AMRAP 12

2 WALL WALK

4 POWER CLEAN

6 PUSH PRESS

160 M RUN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

90 SEC CARDIO

8 DB JEFFERSON CURL

12-20 BANDED FACE PULL

 

EVERY 90 SEC X 5

8 PENDLAY ROW

 

3 SETS

5-8 CHIN UP

30 SEC REST

12-15 DB INCLINE BENCH PULL OVER

 

EVERY 2 MIN X 3

8 DUAL DB THRUSTER

8 BURPEES

5-8 CAL ROW

 

3 MIN REST

 

EVERY 2 MIN X3

6 ALT. DB SINGLE ARM DEVIL PRESS

6 BURPEE OVER DB

5-8 CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

 

EMOM 10

EVEN: 2 SNATCH PULL + 1 SQUAT SNATCH

ODD: 20-30 DU

 

3 SETS

5 FRONT SQUAT TEMPO: 41X1

DIRECTLY IN 

5 TUCK JUMP

 

3 SETS

4 STRICT PRESS

6 PUSH PRESS

4-6 HSPU

 

AMRAP 10

15 DUAL KB SWING 

12 DUAL KB FRONT RACK WALKING LUNGE

10 DUAL KB PUSH PRESS

12 CAL ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

4 ROUNDS FOR TIME

IN TEAMS OF 2

30 BOX JUMP

30 TTB

30 DUAL DB SHOULDER TO OVERHEAD

30 DUAL DB DEADLIFT

30 BURPEE

30 CAL ROW

KW 44

MONTAG: 18:00 – 19:30 UHR:

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

12 CAL BIKE

3 DUAL KB SUMO DEADLIFT HIGH PULL

4 DUAL RUSSIAN KB SWING

5 DUAL KB CLEAN

 

EMOM 6

3-5 CHIN UP

 

3 SETS

10-12 DB CHAINSAW ROW 

8-10 BARBELL REVERSE CURL

 

EVERY 90 SEC X 3

3-5 KIPPING PULL UP

10-15 SEC SPRINT BIKE

 

2 MIN REST

 

EVERY 90 SEC X 3

4-8 TTB

10-15 SEC SPRINT ROWER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

EMOM 10

EVEN: 1 POWER SNATCH + 1 OH SQUAT + 1 SQUAT SNATCH

ODD: 5 BOX JUMP OVER

 

EVERY 2:30 X 4

5 FRONT SQUAT TEMPO: 31X1

 

3 ROUNDS

8 SEATED ARNOLD PRESS

30 SEC REST

12 INCLINE DUAL DB BENCH PRESS

 

FOR TIME (TC- 15 MIN)

16-14-12-10-8

ALT. KB PUSH PRESS

GOBLET SQUAT

10 CAL BIKE AFTER EACH ROUND

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

30 ROUNDS FOR TIME

IN TEAMS OF 2

3 BAR FACING BURPEE

3 POWER CLEAN

3 FRONT SQUAT

3 PUSH JERK

3 BAR FACING BURPEE

EVERY 5 MIN 160 M PARTNER RUM

 

KW 43

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 4/4)

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB (WOCHE 4/4)

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

6 HOLLOW ROLL

6 SCAPULAR PULL UP

8 ALT. TTB

 

EVERY 2 MIN X 4

8 TTB

6 RING ROW

 

EVERY 2 MIN X 3

10 ALT. DB SNATCH

5 BURPEE OVER THE ROWER

10-15 SEC ROW SPRINT

 

3 MIN REST

 

EVERY 2 MIN X 3

6 DB DUAL POWER CLEAN

6 DUAL DB BURPEE

10-15 SEC SPRINT BIKE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

HIGH PULL

HANG CLEAN

SQUAT CLEAN

 

BUILT A 3 RM CLEAN COMPLEX IN 12 MIN

1 DEADLIFT + 1 HANG POWER CLEAN  + SQUAT CLEAN

 

EVERY 2 MIN X 4

3-6 STRICT LEG RAISES

12 WEIGHTED FROG PUMP

 

5 ROUNDS FOR QUALITY

500/400 M BIKE

12 KB HAMSTRING MARCH

12 DUAL DB/KB FLOOR PRESS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 38

IN TEAMS OF 2

 

25 WALL BALL

25 AIR QUAT

25 DB SNATCH

25 DB LUNGE

25 BURPEE 

500 M ROW

KW 42

MONTAG: 18:00 – 19:30 UHR:

 

SKILL: PRESS (WOCHE 3/4)

 

2 ROUNDS 

30 DU

5/5 HALF KNEELING KB WINDMILL

8/8 SIDE PLANK DB POWELL RAISE

 

3 SUPERSETS

5 PUSH PRESS

2 SLIT JERK

 

3 SUPERSETS

12 ALT. DB BENCH PRESS

1 MIN PLANK HOLD

 

3 SETS

MAX DIP

20 SEC REST

10 SRADDLE PLATE FRONT RAISE

20 SEC REST

10 WEIGHTED TURKISH SIT UP

 

 

EMOM 12 (40 SEC ON – 20 OFF)

1: CAL BIKE ARMS ONLY

2: BURPEE

3: RENEGADE ROW

4: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB (WOCHE 3/4)

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

12 HOLLOW ROCKS

6 SCAPULAR PULL UP

8 KIP SWING (SAUBER UND KONTROLLIERT)

 

3 ROUNDS

10 ALT. L SIT LEG LIFT OVER

8/8 STANDING KB KNEE RAISE

 

BUY IN

20 CAL ROW

15-12-9-6

SINGLE ARM DB PUSH PRESS RIGHT ARM

SINGLE ARM DB OVERHEAD REVERSE LUNGE RIGHT ARM

SINGLE ARM DB PUSH PRESS LEFT ARM

SINGLE ARM DB OVERHEAD REVERSE LUNGE LEFT ARM

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 3/4)

 

2 ROUNDS EMPTY BAR

3 ROUNDS

5 SQUAT CLEAN

8 ROMANIAN DEADLIFT

8 BRADFORT PRESS

 

FIND A HEAVY ONE IN 12 MIN

3 POWER CLEAN + 2 HANG SQUAT CLEAN

 

2 SUPERSETS

8/8 KB SINGLE LEG GLUTE BRIDGE

5/5 KB WINDMILL

 

FOR TIME

5 ROUNDS

12 AMERICAN KB SWING (32/ 24 KG)

12 BURPEE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 35

YOU GO, I GO

8 CAL ROW

8 BOX JUMP OVER

8 ALT. SINGLE ARM DEVIL PRESS

8 SINGLE ARM DB THRUSTER