Alle Beiträge von Alina Weichert

KW 22

-MONTAG-

18:00-19:00 

15min. EMOM:

3 Power Cleans

3 Front Squats

3 Push Jerks

—> Same weight, ca. 60-70% 

Optional: 50 TTB for Time, every break 10 Push-Ups

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

5 Rounds:

1min. of max rep bench press (60/35)

immediately into;

1min. of max cal on the rower

2min. Rest

2 Rounds For Time:

50 Russian KB Swings 24/16kg

50 Sit-Ups (Feet anchored on KB)

100 Double unders

Cap: 12

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

30min. Running Clock…

400m Run

10 Deadlifts (heavy, but unbroken)

*Pull of choice (pick 1 below)

** Rest 1min. After Each Round

Pull Options:

1.) 10 Strict Pull-Ups

2.) 5 Muscle Ups

3.) 15 Kipping Pull-Ups

4.) 2 Rope Climbs

19:30-20:30

Siehe oben!

-DONNERSTAG- FEIERTAG – entfällt! Empfehlung des Hauses:

10:00-11:00 

Power Snatch:

3 reps EMOM x 10min.

AMRAP12:

15 Wall-Balls 9/6kg

12 Push-Ups

9 American Swings (heavy!)

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. Superset section:

10 Reps out of the rack (L+R=2)

immediately into;

10 Hip Thrusts

Rest 90sec. After Each Set

15min AMRAP:

50 Cal Assault Bike

40 Front Squats 20/15kg

30 Front Squats 40/30kg

Then, max rounds in remaining time…

12 Alt. DB Snatches 22,5/15kg

8 Toes-To-Bar

-SAMSTAG-

11:00-12:30 

12min. to get as far as possible…

400m run (80m Intervals)

20 Hang Power Cleans  50/35kg

400m run 

20 Hang Power Cleans 70/50kg

400m run 

20 Hang Power Cleans 80/60kg

400m run

20 Hang Power Cleans 90/70kg

Rest 5 Min

20min. to get as far as possible… 

Row 4000m (250 or 500m intervals)

*Every 2min. complete 10 Deadlifts at 100/70kg

*Start with Deadlifts

-SONNTAG-

11:00-12:00

1 180m Run

2 Wall Walks

3 DB Lunges (ea. leg)

4 DB Thrusters 22,5/15kg

5 Burpees

6 Pull-Ups

7 DB Power Cleans

8 DB Alt Snatch

9 TTB

10 Wall Balls 9/6kg

11 Cal Assault Bike

12 Cal Ski Erg

Cap: 35 Mins

 

KW 21

-MONTAG-

18:00-19:00

 

28min. EMOM:

Min. 1) 5 Push Press (climbing)

Min. 2) 12 Toes-To-Bar

Min. 3) 12/9 Cal Assault Bike

Min. 4) Rest

Optional Extra Credit:

100 DB Russian Twist 22,5/15kg —> Tabata Style til you are done

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Rear Foot Elevated Back Squat (8 reps per leg)

into:

Rear Foot Elevated Single Leg Deadlift (8 reps per leg)

Rest 90s

x4-5 (Cap 20)

AMRAP12

8 Wall Balls (8/6kg)

8 American Swings 32/24kg

30 Double Unders

—> Add 2 reps on WBs and KBs each round

—> 10, 10, 30 – 12, 12, 30, etc.

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

EMOM x 16min.

Odd: 5 Hang Power Snatch (Climbing)

Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)

EMOM x 16min.

Odd: 5 Hang Power Cleans (Climbing)

Even: 14/10 Cal Bike (Every other round do 12 Pull-Ups)

Rx+: 10-12 C2B Pull-Ups or 3-5 Ring MU

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

30min. Running Clock…

10 Close Grip Bench Press 60/35kg —> oder mehr!

20 Wall Balls 9/6kg

400m Run

*Rest 1min. After Each Round

Optional: 

3 Rounds:

1min. of DB Hammer Curls

1min. of DB Skull Crushers

1min. REST

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

4min. AMRAP:

8 Push Press 42,5/30kg

8 SDHPs

4min. AMRAP:

Max Cals on the Assault Bike

4min. AMRAP:

American KB Swings 32/24kg

4min. AMRAP:

Max Cals on the Rower

4min. AMRAP:

8 Push Press

8 SDHPs

4min. AMRAP:

Max Double Unders

**2min. Rest After Each Section **

Optional:

Optional Extra Credit:

3-4 Sets:

10-15 Lateral DB Raises

immediately into;

10-15 Front DB Raises

immediately into;

10-15 Bent Over DB Raises

Rest 1min.

-SAMSTAG-

11:00-12:30 

10min. AMRAP

5 Rounds:

10 Snatches 50/35kg

30 Toes-To-Bar

10min. AMRAP

5 Rounds:

10 Power Cleans 60/42,5kg

30 Pull-Ups

10min. AMRAP

5 Rounds:

10 Deadlifts 100/70kg

30 HSPUs

—> 3 Min Rest between Workouts!

—> One person works at a time

-SONNTAG-

11:00-12:00

“Sexy” 

16min. EMOM: “Arms”

Min. 1) 12/9 Cal Ski

Min. 2) Max DB Skull Crushers

Min. 3) 12/9 Cal Row

Min. 4) Max Ring Rows

Rest 3min.

16min. EMOM: “Legs”

Min. 5) 12/9 Cal Assault Bike

Min. 6) Max Close Stance KB Front Squats 32/24kg

Min. 7) 12/9 Cal Assault Bike

Min. 8) Max DB Deadlifts 22,5/15kg/Hand

KW20

KW20

-MONTAG-

18:00-19:00 

Skill: Clean and Jerk

15min. AMRAP:

7 Cal Assault Bike

3 Power Cleans 60/40kg

7 Wall Balls 9/6kg

3 Jerks 

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 2min. x 10 Rounds:

10 Pull-Ups

Max Hang Power Snatch

Round 1 and 2: 50% effort (4-5 reps)

Round 3 and 4: 60% effort (3-4 reps)

Round 5 and 6: 70% effort (2-3 reps)

Round 7 and 8: 80% effort (1-2 reps)

Round 9 and 10: 90% effort (1-2 reps)

4 Rounds:

Min. 1) Max American KB Swings 24/16kg

Min. 2) Max Burpee Box Jumps 60/40kg

Min. 3) Rest

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

8 Deadlifts 100/70kg

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

10 Push-Ups

Rest 4min.

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Deadlifts (125/90kg)

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Bench Press 80/40kg

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

For Time: (Time CAP: 35min.)

5 Rounds:

10 Push Press 60/40kg

10 Toes-To-Bar

immediately into;

Run 1 Mile

5 Rounds:

10 Push Press 

10 Toes-To-Bar

immediately into;

Row 2k

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Back Rack Lunge:

10 Mins of Movement (10 Reps, alternating, steigendes Gewicht nach 10 erfolgreichen Wdh.)

15min. AMRAP:

10 Cal Assault Bike

10 Medball Cleans 9/6kg

2 Squat Cleans at 50% of 1RM

—> + 5% every Round

—> ODER: 5 Reps mit festem Gewicht, z.B. 60/40kg

-SAMSTAG-

11:00-12:30 

Partners of 2 (only 1 works at a time)

5 Rounds: (0-10min.)

20 Alt. DB Snatches 22,5/15kg

30 Pull-Ups

10-18min. 

Pick 1:

1 mile run (in 160m intervals)

2000m Row (in 200m intervals)

20-30min. (10min. AMRAP)

Alternating each round:

10 Deadlifts 100/70kg

10 Lateral Burpees

—> Sprint!

-SONNTAG-

11:00-12:00

Every 7min. x 5 Rounds:

500m Row

60 Double Unders

30 Overhead Squats 20/15kg

20 Pull-Ups OR TTB——##

 

KW 17

-MONTAG-

18:00-19:00 

Back Squat 20RM – you know the deal! <3

5 Rounds for Time:

10 Deadlifts (90/70kg)

20 Wall-Balls (9/6kg)

Cap: 12 Mins

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Snatch:

3 reps EMOM x 10min.

*sollte nicht super schwer, aber auch nicht zu leicht sein!

*gern TnG

*bitte mit Hookgrip!

*Stange nah am Körper!

Met-Con:

18-15-12-9-6

Overhead Squats 42,5/30kg

Hang Power Cleans (same weight)

Cap: 12 Mins.

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

As Many Rounds As Possible In 25min.

20/15 Cal Assault Bike

10 DB Bench Press 22,5/15kg —> Alternate with Ring Push-Ups

50 Double Unders

15 Pull-Ups

*Rest 90sec. After Each Round

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5min. of:

30sec. of Front Squats

30sec. of Rest

immediately into;

5min. of:

30sec. of Hip Thrusts

30sec. of Rest

—> die Hälfte fängt mit den Hip Thrusts an, die andere Gruppe mit den FS. Gewichte ca. 60/40 (schwer), 50/35 (moderat), 40/30 (leicht)

15min. to get as far as possible…

15 Cal Row

15 Wall Balls 9/6kg

15 Russian KB Swings 24/16kg

… 14 reps… 13 reps…

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. running clock…

Run 400m

10 Power Clean and Jerks at 50%

Run 400m

8 Power Clean and Jerks at 60%

Run 400m

6 Power Clean and Jerks at 70%

Run 400m

4 Power Clean and Jerks at 80%

Run 400m

2 Power Clean and Jerks at 90%

Run 400m

Remaining time: New 1RM

—> Prozente sollten ungefähr geschätzt werden

—> sollte bereits bei der 6er Runde fordernd sein!

Optional nach dem Kus:

3 Sets:

10 Turkish Sit-Ups/Seite

15 Weighted Sit-Ups

20 DB Russian Twists

-SAMSTAG-

11:00-12:30 

(Teams of 2)

35min. to finish…

3 Rounds:

30 Toes to Bar

30 Deadlifts 60/40kg

30 Lateral Burpees Over The Bar

90/60 Cal Row

2 Rounds:

30 Toes to Bar

30 Deadlifts 80/60kg

30 Lateral Burpees Over The Bar

90/60 Cal Row

1 Round:

30 Toes to Bar

30 Deadlifts 100/70kg

30 Lateral Burpees Over The Bar

-SONNTAG-

11:00-12:00

Teams of Two: 30min.. AMRAP:

1 Mile Run (160m intervals)

2k Row (200m intervals)

3 Mile Assault Bike (Viertel-Meile = 400m)

100 Thrusters (42,5/30kg)

100 x (your choice)

Ihr habt die Wahl:

1.) American KB Swings

2.) HSPU’s

3.) Pull-Ups

4.) Toes To Bar

—> gleiches Movement im Team

KW 16

-MONTAG-
18:00-19:00
 
Split Jerk
Heavy Set of 3 (15 Mins)
 
Met-Con:
14min. AMRAP of:
6 Push Jerks 60/40kg
7 Burpee Pull-Ups (Scaled: Burpee + Jumping PU)
10 American KB Swings 32/24kg
160m Run
 
Optional nach dem Kurs:
 
3×12-15 Lateral Delt Raises (Seitheben)
 
19:00-20:00
Siehe oben.
 
-DIENSTAG-
17:30-18:30
 
20 RM Back Squat (15 Mins)
 
15 Min AMRAP:
500m Row
12 TTB
400m Run
12 TTTB
 
18:30-19:30
Siehe oben.
 
-MITTWOCH-
18:30-19:30
 
(0-5min.)
Row 1000m
 
(5-15min.)
10min. to establish:
3 Rep Max Hang Power Clean
 
(15-20min.)
Run 800m
 
(20-30min.)
10min. to establish:
3 Rep Max Deadlift
 
19:30-20:30
Siehe oben!
 
-DONNERSTAG-
10:00-11:00
 
10 Rounds of:
10/7 Cal Assault Bike
10 Cal Row (Switch with AAB)
10 Push-Ups
10 Wall Balls 9/6kg
 
Optional nach dem Kurs:
Pick one:
1.) 100 Russian Twists 20/12,5kg DB
2.) 3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. Rest
3.) 400m Farmer Carry mit 24/16kg
 
20:00-21:00 Weightlifting
 
-FREITAG-
18:30-19:30
 
Entfällt! Hier ein Vorschlag:
 
12min. EMOM:
Odd Min.) 6-10 Toes-To-Bar (es werden Rx insgesamt 120!)
Even Min.) 2 Power Snatch (climbing)
 
immediately into;
 
12min. EMOM:
Odd Min.) 6-10 Toes-To-Bar
Even Min.) 2 Thrusters (climbing)
 
Rest 3min. before AMRAP (Below)
 
AMRAP5:
1 Wall-Climb, 10 American KB Swings (24/16kg)
2 Wall-Climbs, 10 KBS
3 Wall-Climbs, 10 KBS
 
-SAMSTAG-
11:00-12:30
 
Skill: Kipping Pull-Up
 
Met-Con: (Team of Two)
40min. to get as far as possible…
Run 1 Mile (160m intervals)
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile (160m intervals)
300 Sit-Ups
200 Double Unders
100 Pull-Ups
Run 1 Mile (160m intervals)
 
-SONNTAG-
11:00-12:00 ENTFÄLLT!
 
Auch hier ein Vorschlag: <3
 
Strength:
 
Good Morning 3x 8-10 Tempo 3111
+ 3x 15-20 GHD-Sit-Ups
 
5min. EMOM:
12/9 Cal Row
 
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts 22,5/15kg
 
Immediately into;
5min. EMOM:
40sec. Plank
 
x1 oder wer mutig ist x2 Runden!

 

KW 15

KW 15

-MONTAG-

18:00-19:00 

With a running clock:

…at the 0:00

AMRAP 7:

15 Cal Assault Bike

10 Pull-Ups

…at the 10:00

AMRAP 7:

160m Run

15 Push Press 40/30kg

…at the 20:00

AMRAP 7:

15 American KB Swings 24/16kg

10 Cal Assault Bike

…at the 30:00

AMRAP 7:

160m Run

15 SDHP’s

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Front Squat

5 Heavy Reps (climbing each set)

immediately into;

5 Heavy Hip Thrusts (climbing each set)

*Rest 90sec. Between Sets

12min. AMRAP:

8 Front Rack Lunges 40/30kg

10 Wall Balls 9/6kg

12/8 Cal Row

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

EMOM x 5min.

3 Hang Power Snatch

EMOM x 5min.

2 Hang Power Snatch

immediately into;

EMOM x 5min.

3 Hang Power Cleans

EMOM x 5min.

2 Hang Power Cleans

19:30-20:30

Siehe oben!

Finisher:

AMRAP7

1-2-3-4-…. Burpees

20 DU after each set

-DONNERSTAG-

10:00-11:00 

1 Round: (0-5min.)

Run 400m

Row 400m

(5-10min.)

AMRAP:

10 Deadlifts 90/65kg

15 HR Push-Ups

1 Round: (10-15min.)

Run 400m

Row 400m

(15-20min.)

AMRAP:

10 Deadlifts 90/65kg

15 HR Push-Ups

1 Round: (20-25min.)

Run 400m

Row 400m

(25-30min.)

AMRAP:

10 Deadlifts 90/65kg

15 HR Push-Ups

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

16min. EMOM:

Odd: 5 Push Jerks (Climbing)

Even: Pulling of choice

Pulling options:

1.) 40sec. of strict pull-ups

2.) 2 rope climbs

3.) 5 Muscle Ups

4.) 5 Weighted Pull-Ups

For Time:

40-30-20-10

Front Squats 35/25kg

10 American KB Swings 24/16kg

40-30-20-10

Push Press 35/25kg

10 American KB Swings 24/16kg

Läuft so: 40 Front Squats, 10 KBs, 40 Push-Press, 10 KBs, 30, 10, 30, 10, …

Cap: 18 Mins

-SAMSTAG-

11:00-12:30 

TEAMS OF 2.

Max Rounds in 35min…

40 Cal Row

30 Cal Assault Bike

20 Toes-To-Bar

10 Power Cleans 70/50kg

–Rest 1min. After Each Round —

*Ladies: 30cal row und 20cal bike

-SONNTAG-

11:00-12:00

AMRAP5:

5 C2B Pull-Ups

5 Burpee Box Jumps 60/50cm

  • Rest 1 Min - 

Repeat for 3 Rounds!

Finisher: 

3Giant Sets:

DB Floor Press to failure (20/12,5kg or more)

immediately into;

75 Double Unders 

immediately into;

40sec. of Max DB Bent Over Rows (right arm)

20sec. Rest

40sec. of Max DB Bent Over Rows (left arm)

Rest 2min.

KW 14

KW14

-MONTAG-
18:00-19:00

20RM Back Squat

10 Rounds: (Time CAP: 14min.)
8 SDHP 42,5/30kg
8 Cleans
8 Push-Press

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30

Power Clean and Jerk
1 rep EMOM x 10min.
* Start at 50-60% and build up to a max effort.

Every 4min. x 5 Rounds:
15/12 Cal Bike/Ski
15/12 Cal Row
10 Burpees
10 Clean and Jerks (42,5/30kg) – wer gestern da war, macht Power Snatches.

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

20min. AMRAP:
15 Bench Press 60/35kg
15 Pull-Ups
15 H.R. Push-Ups
400m Run

Ein bisschen mehr als Fun-Workout zu betrachten! Arbeitet in Gruppen und holt euch den Pump!

Accessory Work (im Kurs)
DB bent over row (3-4 sets of 10 on ea. arm)

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00
15min. to do…
3 Squat Snatches @50%
3 Squat Snatches @55%
3 Squat Snatches @60%
3 Squat Snatches @65%
3 Squat Snatches @70%
…. Keep adding 5% until the time is up.

EMOM x 12min. (both in the same min.)
10 Wall Balls 9/6kg
10 Russian KB Swings 32/24kg

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Power Clean
Every 3min. x 5 Rounds:
250m Row
1 Power Clean (Climbing)
*trying to hit a max on the last round.

Every 3min. x 5 Rounds:
20 TTB
Max Front Squats in remaining time 60/42,5kg

*Rest 5min. Between Section 1 and 2.

*Accessory Work: 50 HSPU’s (Strict if you can) (nach dem Kurs, optional)

-SAMSTAG-
11:00-12:30

In Teams of 2:

35min. running clock…
2 Rounds:
50 Cal Row
50 Pull-Ups

immediately into:
2 Rounds:
50 Wall Balls 9/6kg
50 Alt. DB Snatch 22,5/15kg

immediately into:
2 Rounds:
50 Burpees
50 Single Arm DB OH Lunges 22,5/15kg

immediately into:

Max. Meter Burpee Broad Jumps (Hands replace feet)

-SONNTAG-

11:00-12:00

Skill: Handstand Walk Progression (15 Min)

1 Clean and Jerk 50/35kg
1 Round of “cindy”
2 Clean and Jerks
1 Round of “cindy”
3 Clean and Jerks
1 Round of “cindy”
… until you reach 10 Clean and Jerks

Cap:
17 Min.

25.03 – 31.03.19

KW 13

-MONTAG-

20RM Back Squat

1.) 4min. AMRAP:
25 American KB Swings 24/16kg
15 Burpees
Max 1-arm KB Snatches from the hang
in remaining time.

2.) Same workout, but KB
Clean and Jerks from the
hang in remaining time.

3.) Same workout, but KB
Goblet Squats in
remaining time.

Zwischen den Workouts ist eine Minute Pause, es zählen nur Snatches, Clean and Jerks und Goblet Squats!

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30

5 minute running clock…
Max Calories on the assault bike/ski

10 minute running clock…
Find your 1 rep Max Snatch

5 minute running clock…
Max Calories on the rower

10 minute running clock…
Find your 1 rep Max Clean and Jerk

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

Front Rack Lunge
*10 rep max. (5 on each leg, alternating)
Zwischen jedem Satz: 10 Seated Dumbbell Shuolder Press. Ihr habt hier 20 Minuten Zeit!

8min. AMRAP:
8 Hang Power Cleans 50/35kg
8 Front Squats (same bar)

19:30-20:30
Siehe oben!

-DONNERSTAG-

10:00-11:00
AMRAP 12 minutes of:
2 Deadlifts (Heavy as possible)
5 Strict Pull-ups (Kipping Scale)
5 Strict HSPU’s (2 Wall Walks Scale)

Rest 3min.

For time: (Time CAP: 12min.)
100 Air Squats
50 Push Press 50/35kg
100 Air Squats

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

400m run
120 Double-unders
400m run
100 Wall Balls 9/6kg
400m run
80 Abmat Sit-Ups
400m run
60 Toes-To-Bar
400m run
40 Alt. DB Snatches 22,5/15kg
400m run
20 Handstand Push-Ups
400m run

Time Cap: 40min.

-SAMSTAG-
11:00-12:30

Teams of Two:
35min. to finish…

3 Rounds:
30 Toes to Bar
30 Power Clean and Jerk (42,5/30kg)
30 Wall Balls (9/6kg)

60/40 Cal Assault Bike

2 Rounds:
30 Toes to Bar
30 Power Clean and Jerk (50/35kg)
30 Wall Balls

60/40 Cal Assault Bike

1 Round:
30 Toes to Bar
30 Power Clean and Jerk (60/42,5kg)
30 Wall Balls (Partner in Wall-Sit)

Remainder: max. Burpees

-SONNTAG-
11:00-12:00

Chipper:
50 Pull-Ups
50 DB Box Step Ups (1×22,5/15kg)
50 Alternating Burpee-Dumbbell Snatches

Cap: 15 Mins

18.3-24.3.19

KW12

-MONTAG-
18:00-19:00
Strength: 20RM Back Squat

Nur ein Versuch. Gebt alles was ihr habt! Im besten Fall mehr Gewicht als in der letzten Woche!

14min. AMRAP:
21 Wall Balls
15 Cal Row (Ladies: 12)
9 Deadlifts 100/70kg

Option für all die Bein-Geschädigten nach dem 20RM:
Team format in 42-30-18

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30
Strict Press (5 x 3)
*5 sets of 3 reps.

*Beine komplett gestreckt, Oberschenkel und Po sind fest angespannt!

*Nach jedem Satz 1 Minute Russian Twists mit einer 20/12,5kg Dumbbell.

15min. to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups
immediately into;
10-20-30-40-50
DB Hang Clean and Jerks 22,5/15kg
Pull-Ups

Nur eine Dumbbell. Wechsel der Seite alle 5 oder 10 Wdh.

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

5 Rounds:
3 Power Cleans (climbing)
20sec. transition to:
3 Bench Press (climbing)
20sec. transition to:
20/15 Cal Assault Bike Sprint!

Cap: 25 Minuten

*Rest 2min. After each set

Hier formiert ihr euch in kleinen Gruppen. Alternativ wird am Ski-Erg gearbeitet. Knallgas am Bike! Wenn ihr mal ein paar Sekunden länger Pause macht, ist das auch nicht schlimm.

Optional nach dem Kurs:
10min. EMOM:
Odd: Max Toes-To-Bar
Even: Max Russian KB Swings 32/24kg

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00
Front Squat (5-5-3-3-2-2)
Nach jedem Satz: 6-8 Dumbbell/Kettlebell Single Arm Rows pro Arm!
Ziel: 2RM
Zeit: 20 Min.

12min AMRAP:
40 Cal Row:
30 Alt. DB Snatches (22,5/15g)
20 Burpees over Rower

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

12 Mins: Sumo Deadlift: Heavy Set of 5!

Every 3min. x 6 Rounds:
10 Jerks 50/35kg
10 Pull-Ups
10 Sumo Deadlift High Pulls 50/35kg
10 Handstand Push-Ups

-SAMSTAG-
11:00-12:30

Open Workout 19.5

-SONNTAG-
11:00-12:00

Open Workout 19.5

11.3 – 17.3.19

-MONTAG-
18:00-19:00

Strength: 20 Rep Back Squat (15 Minuten)

Da sind sie wieder.. unsere 20er Sätze! <3

Met-Con:
15min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 TTB
Min. 3) 5 Front Squats (vom Boden) 85/60kg

19:00-20:00

Siehe oben.

-DIENSTAG-
17:30-18:30

Split Jerk
4 Sets:
5 Split Jerks
immediatley into;
8-10 DB Bent Over Rows on each arm

15min. AMRAP:
8 Pull-Ups
14 Alt. DB Snatch 22,5/15kg
8 Box Jumps 70/60cm

Rx+ C2B

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30
EMOM x 10min.
3 Power Cleans @70% / schwer
6-10 Push-Ups

Beides in der gleichen Minute!

EMOM x 10min.
12 American KB Swings 24/16kg
12 Air Squats

RX+ 14 Swings, 14 Air-Squats.
Auch beides in der gleichen Minute!

Optional Core: 3x 20 Weighted Sit-Ups mit einem Partner!

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

EMOM x 15min.
5 Toes-To-Bar
1 Power or Squat Snatch (climbing)

For Time: (CAP: 12min.)
18-15-12-9
Cal Row
Deadlifts 85/60kg

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Conditioning Warm-Up:
30-20-10 Wall-Balls (9/6)
7 strict Pull-Ups after each round

7 Rounds:
15 Push-Ups
2 Rope Climbs/6-8 towel pull-ups
50 Double unders
Rest 1min.

Score: langsamste Zeit :-)

-SAMSTAG-
11:00 Open Workout 19.4

-SONNTAG-
11:00 Open Workout 19.4