KW 45

-MONTAG-

18:00-19:00 

Split Jerk

3 Reps out of the rack. 

SUPERSET with;

2-3 Weighted “Chin Up” (underhand grip) pull-ups

– Rest 90sec. Repeat for 4-5 sets. (18 Min Cap)

18min. AMRAP of:

6 Push Jerks 50/35

7 Burpee Pull-ups

10 American KB Swings 32/24

200m Run

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

5 Back Squats with a 40X0 Tempo

SUPERSET with;

5 Barbell Hip Thrusts

3min. AMRAP:

3 Hang Power Cleans 60/40

6 Push-Ups

9 Air Squats

Rest 1min. x 5 Rounds – optional mit steigendem Gewicht!

-MITTWOCH-

18:30-19:30 

Snatch

15min. to hit a 3RM “Touch and Go”

For Time /18 Min Cap

40 Cal Assault Bike/Row

30 Toes-To-Bar

20 Wall Balls 9/6

10 Deadlifts 100/70

5 Muscle Ups

10 Deadlifts 

20 Wall Balls 

30 Toes-To-Bar

40 Cal Assault Bike/Row

—> Row und AAB werden abgewechselt

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5 Rounds:

Min. 1) 6-8 Bench Press (heavy as possible)

Min. 2) 20/15 Cal Row

Min. 3) Max Russian Twists with 20/12,5kg Dumbbell

Min. 4) REST

Optional:

DB Bent Over Row ladder:

10 reps on the right

10 reps on the left

9 reps on the right

9 reps on the left

… All the way to 1 on each side

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Teams of Two:

1 Rounds:

2k Row, Partner in Plank Hold

2 Rounds:

100 Sit-Ups

50 Cal Ski

3 Rounds:

320m Farmers Carry (gehen, nicht rennen!)

25 synchro Burpees

-SAMSTAG-

11:00-12:30 

Open 20.5 TBA

-SONNTAG-

11:00-12:00

Open 20.5 TBA

-MONTAG-

18:00-19:00 

Deadlift

5 x 5 with a 30X0 Tempo

Superset immediately with;

5 x 8 Good Mornings with 30X0 Tempo

(18 Min Time Window)

For Time:

3 Rounds:

15 Cal Row

15 Wall Balls 9/6

Immediately into;

3 Rounds:

12 Cal Row

12 Wall Balls 

Immediately into;

3 Rounds:

9 Cal Row

9 Wall Balls 

Time CAP: 15min.

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

5 x 5 Push Jerk

(Build up to something heavy)

Immediately after each set;

5 Weighted “Chin-Ups” (Untergriff)

Rest 90sec. X 4-5 sets (18 Min Time Window)

4 Rounds:

Min. 1) Max Cal Assault Bike

Min. 2) Max Pull-Ups (Regular Grip – strict)

Min. 3) Max American KB Swings 32/24

Min. 4) Rest

-MITTWOCH-

18:30-19:30 

0-15min.

Run 1 Mile

Heavy Snatch (power or squat) in remaining time

*10 TTB before every set

0-15min.

Row 2000m

Heavy Clean (power or squat) in remaining time

*10 TTB before every set

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Front Squat

5 Front Squats (clean from the ground) with a 30X0 tempo

Immediately into;

5 Bench Press with a 30X0 tempo

Rest 90sec. X 4-5 Sets (18min. Window)

60 Alt. DB Snatches 50/35

40 Wall-Balls 9/6

20 Thrusters 40/30kg

*EMOM complete 5 Burpees over Dumbbell

*Start with Burpees!

CAP:15 Mins

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

3 Rounds for Time:

10 Power Cleans 50/35

20 Lateral Burpees

30 Cal Row 

CAP: 15 Mins

Min 20-30:

3 Rounds:

10 Deadlifts (100/70)

20 Cal Ski/Bike

30 Double Unders

-SAMSTAG-

11:00-12:30 

Open Workout 20.4

-SONNTAG-

11:00-12:00

Open Workout 20.4

 

Hallo ihr Lieben!

Hier nochmal ein kleiner Reminder Die nächsten fünf Wochen werden wir gemeinsam mit euch jedem Samstag und Sonntag die Open zur gewohnten Kurszeit absolvieren. Wer das Workout selbstständig bzw. mit seinem Partner nachholen möchte, findet oben an der Rezeption die passenden Scoresheets. Auf ein sportliches Miteinander!

Eure Coaches

-MONTAG-

18:00-19:00 

Back Squat (Week 3 of 4)

Warm Up sets + …

Set 1) 5 x 75%

Set 2) 3 x 85%

Set 3) Versuch: neuer 1RM! 

SUPERSET each set with;

5 Weighted Chin-Ups (underhand grip)

—> oder strict

—> oder negative (full ROM)

15min. AMRAP:

30 Double Unders

15 Wall Balls 9/6

30 Double Unders

15 Pull-Ups

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

-MITTWOCH-

18:30-19:30 

Push Press (Week 3 of 4 )

After a few warm up sets complete:

Set 1) 5 x 75%

Set 2) 3 x 85%

Set 3) Attempt a new 1 rep max! 

2min. AMRAP:

10 Cal Assault Bike SPRINT

5 Devil Press 22,5/15

Max Toes-To-Bar in remaining time

Rest 1min. x 5 Rounds

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Every 4min. x 5 Rounds:

500m Row

5 Deadlifts @75-80% of your 1RM

3 Rounds:

1 Min Plank Hold

Immediately into;

20 Russian Twists with 15/10kg

Immediately into;

10 Barbell Sit-Ups 20/15kg

–Rest 1min. —

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

EMOM x 15min:

3 Power Cleans

3 Front Squats

3 Push Jerks

—> Same weight!

-SAMSTAG-

11:00-12:30 

Open Workout 19.1

-SONNTAG-

11:00-12:00

Open Workout 19.1 

 

KW 40

-MONTAG-

18:00-19:00 

Back Squat

Set 1) 3 x 70%

Set 2) 3 x 80%

Set 3) Max reps at 90%

Set 4) Direkt nach den Max. Reps mit 85% um 20-30% reduzieren und ein weiteres Set ausführen.

Every 3min x 5 Rounds:

10 Hang Power Cleans 45/30

10 Toes-To-Bar

10 Front Squats 

10 Burpees Over The Bar (lateral)

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Barbell Bench Press (5 x 10)

SUPERSET with;

DB Bent Over Rows (5 x 10 pro Arm)

– Rest 2min. Between Sets

15min. to get as far as possible…

10-20-30

American KB Swings 24/16

Pull-Ups

immediately into AMRAP:

6 Burpees

30 Double Unders

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Push-Press

Set 1) 3 x 70%

Set 2) 3 x 80%

Set 3) Max reps at 90%

*SUPERSET with;

Lateral DB Raises (12-15 Reps)

1000m Row

15 Power Clean and Jerks 50/35

1 Mile Assault Bike (Wechsel mit Row)

15 Power Clean and Jerks 

CAP: 15

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Front Squat

5 reps

SUPERSET with;

Single Leg Deadlift

8 Reps on each leg.

2 Min Rest – 20 Min Cap —> Ziel sind 4-5 Sätze!

5 Rounds:

20 Cal Row

15 Wall Balls (9/6)

10 Burpee Deadlifts 22,5/15

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

For Time:

400m run

100 Double-unders

30 Snatches 35/25

400m run

100 Double Unders

30 Snatches 45/30

400m run

100 Double Unders

30 Snatches 50/35

400m run

Time Cap: 25min.

Optional nach dem Kurs:

For Time and Quality:

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

Strict Pull-Ups

Strict HSPUs

Scaling:

• Kipping
• 10x 3+3 each (strict o. kipping)

-SAMSTAG-

11:00-12:30 

35min. to finish…

60-50-40-30-20-10

Cal Assault Bike

Push Jerks 50/35

Toes-To-Bar

Back Squat 50/35

American KB Swings 24/16

-SONNTAG-

11:00-12:00

For Time

10 Burpees

_

10 Burpees

25 Calories of choice

_

10 Burpees

25 Calories of choice

50 Double Unders

_

10 Burpees

25 Calories of choice

50 Double Unders

100 Russian KB Swings 32/24

_

10 Burpees

25 Calories of choice

50 Double Unders

100 Russian KB Swings 

150 Air Squats

—> No Rest between Workouts!

-MONTAG-

18:00-19:00 

19:00-20:00
Siehe oben.

Back Squat (Week 1 of 4)

After a few warm up sets complete:

Set 1) 5 x 65%

Set 2) 5 x 75%

Set 3) Max reps at 85%

Set 4) Direkt nach den Max. Reps mit 85% um 20-30% reduzieren und ein weiteres Set ausführen.

EMOM x 15min.

min. 1) 15/12 Cal Row

min. 2) 20 Wall Balls 9/6

min. 3) Max Russian KB Swings 32/24

*Score is KB Swings only

-DIENSTAG-

17:30-18:30

Get as far as possible in 35min…

240m run

70 Double-Unders

240m run

60 Air Squats

240m run

50 Abmat Sit-Ups

240m run

40 American KB Swings 24/16

240m run

30 KB Goblet Squats 

240m run

20 Toes-To-Bar

240m run

—> Wer komplett durch ist, fängt von vorn an und tauscht den Lauf gegen 12/9 Cal AAB

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Push Press (Week 1 of 4 )

After a few warm up sets complete:

Set 1) 5 x 65%

Set 2) 5 x 75%

Set 3) Max reps at 85%

**SUPERSET with;

6-8 HEAVY DB Bent Over Rows (pro Arm)

immediately into;

50 Double Unders/100 Single Unders

For Time:

50-40-30-20-10 Air Squats

25-20-15-10-5 Push Jerks 50/35kg

Cap: 12 Mins

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Strength:

Reverse Lunge of Riser (ca. 2 Gummimatten) (Hantel in Back Rack) – 8/Bein

into:

Single Leg Romanian Deadlift – 8/Bein

2 Min Rest

14min. AMRAP:

10/8 Cal Assault Bike

10 Toes To Bar

8 Deadlifts —> steigendes Gewicht, alle 2 Runden um 20/10kg erhöhen

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

5 Rounds:

1min. of Power Cleans (50, 60, 65, 70, 75%)

1min. of Rest

1min. of Rowing for MAX Cals (Ziel >20/>15)

1min. of Rest

1min. of Bench Press (50, 60, 65, 70, 75%)

1min. of Rest

1min. of Double Under’s (Ziel >60. Min)

1min. of Rest

-SAMSTAG-

11:00-12:30 

In Teams of 2:

35min. running clock…

2 Rounds:

50 Cal Assault Bike

50 Pull-Ups

immediately into:

2 Rounds:

50 Wall Balls 9/6

50 Snatches 42,5/30

immediately into:

2 Rounds:

50 Burpees

50 Overhead Squats 42,5/30

immediately into:

50 Curtis P’s 42,5/30

1 Curtis P = 1 Power Clean + 1 Lunge/Bein + 1 Push Press.

 

Sonntag:

Siehe Special!

INFO!

☝☝☝

Hallo ihr Lieben! Wir wollen den Sonntag nutzen, um mal wieder ein fettes Team Workout zu veranstalten. Gleichzeitig ist das die Gelegenheit, eure Freunde/Bekannten/Partner, etc. mal von der Couch zu locken und gemeinsam an einem GCG-Special teilzunehmen. Das Workout wird für jeden machbar sein! Wir freuen uns auf rege Teilnahme!

-MONTAG-

18:00-19:00 

5 Rounds:

1min. of Bench Press 60/30

1min. of Double Unders

1min. of Russian KB Swings 32/24

1min. of Assault Bike For Cals

1min. of Pull-Ups

Rest 2min.

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

2 Rounds:

4min. EMOM:

3 Power Cleans, heavy as possible

immediately into;

4min. EMOM:

12/9 Calorie Row

immediately into;

4min. EMOM:

3 Squat Cleans (Heavy as possible)

immediately into;

4min. EMOM:

10 Toes-To-Bar

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

(0-5min.)

Row 1,000m

(10-23min.)

13min. AMRAP:

21-15-9

Deadlifts 100/70

Handstand Push-Ups

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

3 Rounds for time of:  

400m Run  

21 Kettlebell Swings, 24/16

12 Pull-ups

(15-30 Min)

Karen – 150 Wall Ball Shots 9/6

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. Window:

6-8 Push Press (Heavy as possible)

15 Toes-To-Bar

15/12 Cal Assault Bike

Rest 90sec.

12min. to finish…

100 One Arm Devil Press 22,5/15

-SAMSTAG-

11:00-12:30 

Fight Gone Bad Style Team WOD

3 Rounds:

2 minutes of P. Snatch 42,5/30

2 minutes of Box Jumps 70/60

2 minutes of Rowing for Max Cals

2 minutes of Push-Ups or HSPU’s

2 minutes of SDHP’s 42,5/30

1 minute Rest

-SONNTAG-

11:00-12:00

For Time:

30 Clean and Jerks 42,5/30

30 C2B Pull-Ups

30 Snatches 42,5/30

30 Pull-Ups

CAP: 18 Mins

 

-MONTAG-

18:00-19:00 

4×8 Rear Foot Elevated Split Squats (Back Rack)

+ 4x 12-15 heavy russian Swings after each Set.

13min. AMRAP:

40 Calorie Row

50 Wall Balls 9/6

60 OH Walking Lunges 20/15 Plate

70 Double unders

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

20min. EMOM:

Odd: 5 Jerks (Fortgeschritten: off the ground – Beginner: From Rack)

Even: Pulling Skill (See below)

Pulling skill can be either:

1.) 3-5 Muscle Ups

2.) 5-10 Strict Pull-Ups (oder Negative)

3.) 5 Weighted Pull-Ups

4.) 10-15 Kipping Pull-Ups

15min. to get as far as possible:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

American KB Swings 53/35

Burpees

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

2 Rounds:

4min. EMOM:

15/12 Cal Row

immediately into;

4min. EMOM:

10 Hang Power Cleans 50/35

immediately into;

4min. EMOM:

10 Toes-To-Bar

4min. EMOM:

immediately into;

10 Deadlifts 90/60

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

In Teams of 2:

For Time:

100 Back Squats 60/40

Run 400m

100 Pull-Ups

Run 400m

100 Front Squats 40/30

Run 400m

100 Pull-Ups

Run 400m

100 Overhead Squats 35/25

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

25min. Running Clock…

3 Power Cleans (Climbing)

immediately into;

5 Bench Press (Climbing)

immediately into;

15/12 Calorie Bike Sprint

Rest 60-90sec. After Each Round

Optional nach dem Kurs:

10min. AMRAP:

30 Russian KB Swings 32/24

30 Double Unders

15 Sit-Ups (feet anchored on KB)

-SAMSTAG-

11:00-12:30 

35min. to finish…

3 Rounds:

30 Alt. DB Snatches 22,5/15

40 Wall Balls 9/6

30 Burpee over Dumbbell

70/50 Cal Assault Bike ODER Ski ODER 800m Run

2 Rounds:

30 Alt. DB Snatches 

40 Wall Balls 

30 Burpee Box Jumps

70/50 Cal Assault Bike

1 Round:

30 Alt. DB Snatches 

40 Wall Balls 

30 Single Arm Devils Press

-SONNTAG-

11:00-12:00

SWEAT:

Every 8 min x 5 Rounds

400m Run

400m Row

20 DB Snatches 20/12,5

15 Wall Balls 9/6

10 Toes-To-Bar/Knee Raises

 

-MONTAG-

18:00-19:00 

Back Rack Reverse Lunge: 8RM per Leg. Complete one side, then rest, then the other.

16min. EMOM:

Min. 1) 15/12 Cal Row

Min. 2) 20 Wall Balls 9/6

Min. 3) Max Effort Pull-Ups

Min. 4) Rest

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 2min. x 10 Rounds:

10/7 Calorie Assault Bike

2 Power Clean and Jerks

AMRAP10

12 Single Arm Devils Press (6/Arm, 22,5/15kg)

15 Toes-To-Bar

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Supersets:

6-8 Close Grip Bench Press, :30 Rest

6-8 Deadlifts Tempo 3111, :30 Rest

2 Min Row, Max. Meters

2 Min Rest

x5

Accessory: Optional:

Tabata Russian Twist 5kg Plate

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Build up to a heavy 3 Position Power Snatch (12-15 Mins)

+

3min. AMRAP:

3 Hang Power Cleans 50/35

6 Push-Ups

9 Air Squats

*Rest 1min. Repeat for 4 Rounds

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Every 2min. x 3 Rounds:

10 Pull-Ups

3 Thrusters (climbing)

immediately into;

Every 2min. x 3 Rounds:

8 Chest-To-Bar Pull-Ups

2 Thrusters (climbing)

into;

Every 2min. x 3 Rounds:

3 Muscle Ups

1 Thruster (climbing)

AMRAP7:

10 Single Arm DB Thrusters 5/5 – 22,5/15kg

30 Double Unders

-SAMSTAG-

11:00-12:30 

(0-15min.)

42-30-18-10

Deadlifts 90/70

Burpees over the bar

HSPUs

(15-23min.)

Pick one:

1.) 1mile run (in 160m intervals)

2.) 100 Cal Bike

3.) 2000m Row

(23-36min.)

4 Rounds:

40 Wall Balls 9/6

30 American KB Swings 32/24

20 Toes-To-Bar

-SONNTAG-

11:00-12:00

For Time:

20 Power Cleans 42,5/30

30 Push-Ups

400m Run with Medball

30 Bar Facing Burpees

20 Front Squats 

Cap: 15 Mins

Accessory:

3x 8-10 Single Arm DB Rows, 60s Max. Double Unders