Strength:
Push-Press 4×8

Met-Con:

50 Cal Assault Bike
40 Front Squats 50/35kg
30 TTB
20 Jerks 50/35kg
10 Muscle-Ups (Scale 20 pull-ups)

RX+ 60/42,5
Time CAP: 15min.

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30

Work up to a heavy Power Snatch, then:

Every 5min X 5 rounds:
500m Row
50 Double Unders
5 Power Snatches (heavy)
Score: schwerste Runde WENN alle Runden erfolgreich waren und im TC absolviert wurden!

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

Strength: Power Clean 3RM (10 Mins)

25 Wall Balls 9/6kg
25 Air Squats
20 Deadlifts 100/70kg
25 Wall Balls
25 Air Squats
15 Deadlifts 110/75kg
25 Wall Balls
25 Air Squats
10 Deadlifts 125/80kg

Cap: 14 Mins

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

On the minute for 24 minutes:
Minutes 1-6:
Odd: 7 Thrusters 42,5/30kg
Even: Max Reps, Pull-Ups (RX+ MU’s)
Minutes 7-12:
Odd: 7 Thrusters
Even: Max Reps, Burpees
Minutes 13-18:
Odd: 7 Thrusters
Even: Max Reps, American KBS 24/16kg
Minutes 18-24:
Odd: 7 Thrusters
Even: 200m Run (=10 reps)

—> kein 160m Run, sondern 200 ist RX!

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Strength:
Pause Front Squat Triple (:02 Pause bei jeder Wdh.)

Met-Con:
EMOM x 8min.
Odd: 15/12 Cal Row
Even: 15 Snatches 35/25kg
immediately into;
EMOM x 8min.
Odd: 15/12 Cal Bike/Ski
Even: 15 SDHP’s 35/25kg

-SAMSTAG-
11:00-12:30
Open Workout 19.3

-SONNTAG-
11:00-12:00
Open Workout 19.3

Viel Spaß wünschen eure Coaches!

40% x 3
50% x 3
50% x 5
60% x 5

+ 20 Jumping Lunges nach jedem Satz.

15min. AMRAP:
8 Toes-To-Bar
10 DB Hang Clean and Jerks 50/35
14/12 Cal Row

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30

AMRAP in 15 minutes
5 Power Snatches 30/25kg
50 Double Unders

Round 2: 40/30kg
Round 3: 50/35kg
Round 4: 60/40kg
and so on… + 10/5kg

—> If you cannot snatch the weight, start power cleaning it!

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

For Time:

Run 800m

15 Rounds
5 Wall Balls 9/6kg
3 Burpees
1 Deadlift 125/100kg

Run 800m

15 Rounds:
5 Wall Balls
3 Burpees
1 Deadlift

—> Deadlifts schwer, aber schön!

19:30-20:30
Siehe oben!

-DONNERSTAG-

10:00-11:00
20min. EMOM:
Odd: 5 Jerks (climbing)
Even: 10 Pull-Ups

Teams of 2:
10min. to complete MAX Calories on the Assault Bike.

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Front Squat (5 x 3)
5 sets:
Building up to a 3 rep max

SUPERSET with;

20 Russian Twists – heavy!
Left + Right = 1 rep.

AMRAP12:
6 Front Rack Reverse Lunges 40/30kg
9 Front Squats
12 American Swings 24/16kg

-SAMSTAG-
11:00-12:30
Open Workout 19.2

-SONNTAG-
11:00-12:30
Open Workout 19.2

Eure Coaches Marcel, Jonas, Heiko und Alex

PS: die Workouts können immer nur bis Montag Abend und mit einem Judge absolviert werden, um die Fairness zu wahren!

Warm-Up Sets, then:

75% x 3
85% x 3
1 rep max attempt!

Superset mit: Heavy Chin-Up Single/Double!

Three rounds for time:
20/15 Cal Row
15 TTB
10 Front Squats 70/50kg

Cap: 12 Mins

19:00-20:00�Siehe oben.

-DIENSTAG-
17:30-18:30

5 Rounds For Time:
6 Power Cleans 60/42,5kg
12 pull-ups

CAP: 9 Mins

@15:00
3 Rounds:
400m Run
21 Burpees

CAP: 12 Mins

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

Strength:
Deadlift 5×8 Tempo 3111, climbing!

Met-Con:
18min AMRAP:
8/6 Cal Assault Bike/Ski
8 Front Rack Lunges 50/35kg
8 American KB Swings 24/16kg

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

5 Rounds: (30 total minutes)
0-2min.
500m Row

2-4min.
Round 1: Max Hang Power Snatches at 50%
Round 2: 60%
Round 3: 70%
Round 4: 80%
Round 5: 90%

4-5min.
Max Toes-To-Bar

5-6min.
1min. Rest

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Push Press (5 x Max Effort @ ca. 70%)
*Score: weight x reps
* Superset mit 20-30 Russian Twists 15/10kg

AMRAP12:
1 Devils Press (22,5/15kg)
8 Pull-Ups, 12 Wall Balls 9/6kg
2 Devils Press
8 Pull-Ups, 12 WBS
etc.

-SAMSTAG-
11:00-12:30

Open Workout 19.1

-SONNTAG-
11:00-12:00

Open Workout 19.1

Back Squat (Woche 2 von 4)
3 x 70%
3 x 80%
Max reps at 90%

SUPERSET each set with;

3 Weighted Chin-Ups (oder strict, oder banded)

Met-Con:

5min. AMRAP:
5 Chest to bar pull-ups
5 Front Squats 52,5/35kg
5 Chest to bar pull-ups
5 Jerks 52,5/35kg

Rest 1min. Repeat 3 times.
—> Startet dort, wo ihr euer Workout beendet habt!

19:00-20:00�Siehe oben.

-DIENSTAG-
17:30-18:30

Every 3min. x 10 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3/2/1 Power Clean (climbing)
in Remaining Time…

*3 reps für Runde 1, 2, and 3
*2 reps für Runde 4, 5, and 6
*1 Rep max attempts Runde 7-10

Optional nach dem Kurs:

Pick one:
1.) HSPU practice: 50 Strict, 100 Kipping, 10 Mins. Technik (choose one!)

2.) 3 Rounds:
1min. regular plank mit 20/15kg extra
1min. side plank mit 7,5-15kg DB in der Hand
1min. side plank, andere Seite

3.) For Time:
50-40-30-20-10
Double Unders
Sit-Ups

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

Weightlifting
Front Squat
20min. to hit 4-5 sets:
—> Steigend, heavy set of 5
—> into:

*Superset
Single Leg Deadlift (5 reps each leg)
– Back foot auf 30-50cm
—> Fokus auf Hammies und Glutes!

*Rest 90sec. After Each Superset

Metcon

15min. AMRAP:
10 Cal Row
14 Front Rack Rev. Lunges 42,5/30kg (auf der Stelle!)
10/7 Cal Row
5 Devil Press 22,5/15kg

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

Running Linda:

5 Rounds:
1. Max. Reps Bench Press Bodyweight/0,7x BW female(Ziel ca. 8-10 im ersten Set!)

2. Max. Reps strict Pull-Ups (Ziel 10+ erster Satz, Band benutzen!)

3. 320m Run, hard

2:00 Rest after each set!

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30
20min. E2MOM = 10 Rounds
2 Clean and Jerks
*After 10min. switch to only 1 Clean And Jerk

12 minute running clock…
1000m Row “buy in”
then;
Max Rounds of this in remaining time:
21 American KB Swings 24/16kg
12 Handstand Push-Ups

-SAMSTAG-
11:00-12:30

Skill: Kipping TTB

35min running clock….
Team “Manion”
7 Rounds:
400m Run
29 Back Squats 60/40kg
Immediately into;
Max Rounds Cals Ski Erg

-SONNTAG-
11:00-12:00

EMOM x 40min.
Min. 1.) 12/10 Calorie Assault Bike
Min. 2.) 12 Burpees
Min. 3.) 50 Double Unders
Min. 4.) 1min. Skill Practice

—> sucht euch den gleichen oder einen anderen Skill als letzte Woche!

Nach jedem Satz:
5 Weighted Chin-Ups (Untergriff). Wer kein extra Gewicht schafft: Strict oder Banded geht natürlich auch. 

15min. AMRAP:
30 Double Unders
15 Wall Balls 9/6kg
30 Double Unders
15 Pull-Ups

19:00-20:00�Siehe oben.

-DIENSTAG-
17:30-18:30

Strength: Push-Press 5×5 (5 schwere Arbeitssätze, steigend)

Nach jedem Satz: 1 Minute heavy Russian Twists for Quality.

Met-Con:
2 Min AMRAP:
12/8 Cal Bike/Ski
8 Burpees
Max. TTB

Rest 1 Min x5

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

Every 4min. x 6 Rounds:
500m Row
5 Deadlifts @75-80% vom 1RM

Optional nach dem Kurs: 4×8-10 Partner Nordic Curls

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

EMOM x 15min:
3 Power Cleans
3 Front Squats
3 Push Jerks

—> schwer, aber machbar!

Optional nach dem Kurs:
15 Min AMRAP:
5 Strict Chin-Ups (Untergriff)
10 Bilderbuch-Push-Ups
15 Air Squats

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Every 5min. x 5 Rounds:
400m Run
15 Toes-To-Bar
5 Power Snatches @50%

Round 2: 5 Power Snatches @55%
Round 3: 5 Power Snatches @60%
Round 4: 5 Power Snatches @65%
Round 5: 5 Power Snatches @70%

Optional nach dem Kurs:

3 Rounds:
25 Russian KB Swings 32/24kg
25 Sit-Ups (feet anchored on KB)
25 Russian Twists (10/5kg)
*Left + Right= 1 rep

-SAMSTAG-
11:00-12:30

Skill: Ring Muscle Up Progression

Team of Two:
35min. to finish…
3 Rounds:
30 Alt. DB Snatches 22,5/15kg
40 Wall Balls (9/6kg)
30 Burpee over DB

70/50 Cal Assault Bike*

2 Rounds:
30 Alt. DB Snatches
40 Wall Balls
30 Burpee over DB

70/50 Cal Assault Bike

1 Round:
30 Alt. DB Snatches
40 Wall Balls
30 Burpee Deadlifts over DB

AMRAP remaining time:
Single Arm DB OVHD Lunges!

*das Bike kann auch für 70/50 Cal Ski oder 800m Run getauscht werden!

-SONNTAG-
11:00-12:00

GOAT Work: Schwächen-Training:

Every 4min. x 5 Rounds:
12/9 Cal Row
12/9 Cal Assault Bike
12/9 Cal Ski
Max reps an der Station deiner Wahl (du solltest NICHT gut in dieser Übung sein!)

Zum Beispiel:

– Pull-Ups
– Toes -To-Bar
– HSPU’s
– Double Unders
– etc.

Optional nach dem Kurs:

3-4 Sets:
8-10 Heavy DB Bench Press
immediately into;
8-10 Heavy DB Bent Over Rows
Rest 90sec.

20 Minuten:

Rear Foot elevanted Split Squat x5/Leg
—> Wie letzte Woche, aber etwas schwerer!

into:
10 Lateral Barbell Lunges (L+R = 1 Rep)
Rest 2 Min and repeat!

Met-Con:

Every 3min x 5 Rounds:
10 Hang Power Cleans 42,5/30kg
10 Toes-To-Bar
10 Front Squats
10 Burpees Over The Bar

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30

Strength:
5×10 DB Bench Press
into:
5×10 Single Arm Kettlebell Rows/Arm

15min. to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups

immediately into;
10-20-30-40-50
American KB Swings 24/16kg
Pull-Ups

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

Every 4min. x 5 Rounds:
25/18 Calorie Assault Bike (Ski oder 320m Run)
10 Power Snatches @50%

Round 2: 8 Snatches @55%
Round 3: 6 Snatches @65%
Round 4: 4 Snatches @75%
Round 5: 2 Snatches @85%

Optional nach dem Kurs: (pick one)

1.) 10 Rope Climbs (legless?!)
2.) Single Arm OVHD Carry 180m/Arm akkumuliert
3.) Teams of 2 5 unbroken Double KB Front Squats (heavy!)
4.) Partner Barbell Bicep Curls. “you do 10, I do 10″ for 10 Rounds. (leere Hantelstange)

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

4-5 Sets:

Back Rack Walking Lunge (8/Bein)
into:
Single Leg Deadlift (8/Bein)
2 Min Rest and Repeat!

—> Schwerer als letzte Woche!

15min. AMRAP:
21 Wall Balls 9/6kg
15 Cal Row
9 Deficit Deadlifts 100/70kg (stehend auf einer 20kg Scheiben, wenn es eure Mobility zulässt!)

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Every 7min. X 5 Rounds:
Run 400m
500m Row
10 Power Clean and Jerks 42,5/30kg

Round 2: 8 Power Clean and Jerks 50/35kg
Round 3: 6 Power Clean and Jerks 60/42,5kg
Round 4: 4 Power Clean and Jerks 70/50kg
Round 5: 2 Power Clean and Jerks 80/55kg

-SAMSTAG-
11:00-12:30

Skill: HSPU

35min. to finish…
60-50-40-30-20-10
Cal Assault Bike
Toes-To-Bar
Front Squats 50/35kg
HSPU’s
American KB Swings 24/16kg

—> Teams of Two: nur einer arbeitet!

-SONNTAG-
11:00-12:00

12min. EMOM:
Odd: 3 Power Snatches 55-60%
Even: 12/9 Cal Assault Bike

immediately into;

5min. EMOM:
45sec. of Plank on hands
15sec. of Rest

2 Min Transition Time

12min. EMOM:
Odd: 2 Power Clean and Jerks 55-60%
Even: 12/9 Cal Row

immediately into;

5min. EMOM:
45sec. of Plank on hands
15sec. of Rest