-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

Hallo Ihr Lieben!

Am Dienstag den 27.08. wird es statt der Fitness-Kurse ausnahmsweise ein Hyrox-Angebot geben. Wir freuen uns auf euch!

Eure Coaches

-MONTAG-

18:00-19:00 

Every 4min. x 4 Rounds:

5 Back Squats (% deload week)

10 DB Bent Over Rows

50 Double Unders

Round 1) 40%

Round 2) 50%

Round 3) 50%

Round 4) 60%

12min. AMRAP:

8 Front Rack Lunges 42,5/30

8 Wall Balls 9/6

8 Cal Row

+ 2/2/2 per round!

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

ACHTUNG! Heute finden ausnahmsweise HYROX-Kurse statt. Wer trotzdem Lust auf funktionale Fitness hat:

Every 4min. x 5 Rounds:

5 Power Clean and Jerks

immediately into;

400m Run

Round 1: @50%

Round 2: @60%

Round 3: @65%

Round 4: @70%

Round 5: @75%

+

10min. to get as far as possible….

10-20-30-40-50

American KB Swings 24/16

Push-Ups

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

“Deadlift Recovery Week”

Every 3min. x 10 Rounds:

10 Cal Bike

10 Cal Row

10 Toes-To-Bar

3 Deadlifts (see below)

*Rounds 1,2,3,4 40%

Rounds 5,6,7,8 50%

Rounds 9 and 10 60%

Optional Extra Credit:

200 Russian Twists mit 15/10kg

(Left+Right= 2 reps)

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

EMOM x 3min.

3 Power Snatch

EMOM x 3min.

2 Power Snatch

EMOM x 3min.

1 Power Snatch

immediately into;

EMOM x 3min.

3 Power Cleans

EMOM x 3min.

2 Power Cleans

EMOM x 3min.

1 Power Clean

10min. AMRAP:

10 Pull-Ups

15 Wall Balls (9/6)

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Z-Press / Strict Press (Recovery Week)

5 x 40%

5 x 50%

5 x 50%

5 x 60%

between Sets:

1min. of your choice:

1.) Double Unders

2.) Lateral DB Raises

3.) Ski Erg

20min. to finish…

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

Devil Press 22,5/15

200m Run

Accessory Work – Optional:

3 Sets:

1min. on 1min. off wighted planks

-SAMSTAG-

11:00-12:30 

Get as far as possible in 35min…

50 Power Snatches 50/35

immediately into;

immediately into;

42-30-18

Front Squats 50/35

Toes-To-Bar

250 Wall Balls 9/6

immediately into;

42-30-18

Deadlifts 90/65

Calorie Assault Bike/Row

-SONNTAG-

11:00-12:00

30 Squat Clean and Jerk for Time (60/40)*

*every 5 Reps: 5 Burpees over Bar

 

 

-MONTAG-

18:00-19:00 

Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

Try for a new 100%+

* In between sets, complete 15-20 HEAVY russian KB Swings. —> Hip Hinge!

18min. EMOM:

Min. 1) 12/9 Cal Assault Bike

Min. 2) 12 TTB

Min. 3) Squat Cleans (climbing) (3, 3, 2, 2, 1, 1)

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

20min. to complete:

5 Sets:

5 Split Jerks

into:

5 Weighted Pull-Ups

15min. AMRAP:

8 Pull-Ups

10 Alt. DB Snatch 22,5/15

8 Box Jumps 70/60

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Deadlift (Week 3 of 4)

MAX OUT WEEK!

Complete a few warm up sets, and then:

75% x 5

85% x 3

Try for a new 100%

+

2 Rounds:

20/15 Cal Assault Bike / Ski

20 Cal Row

20 Front Rack Lunges 50/35

Cap: 9 Mins

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

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

Annie 

50-40-30-20-10

Double Unders

AbMat Sit-Ups

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Strict Press (Week 3 of 4 )

MAX OUT WEEK!

Complete a few warm up sets, and then:

75% x 5

85% x 3

Try for a new 100%

Every 3min. x 6 Rounds:

10 Jerks 45/32,5

10 Pull-Ups

10 Handstand Push-Ups

10 Sumo Deadlift High Pulls

-SAMSTAG-

11:00-12:30 

35min. running clock…

80 Back Squats 60/40

60 Toes-To-Bar

40 Cal Bike

80 Front Squats 40/30

60 Toes-To-Bar

40 Cal Bike

80 Overhead Squats 35/25

60 Toes-To-Bar

40 Cal Bike

In remaining time…. Max Distance Farmer Carry 24/16 pro Hand

—> Teams of Twoooo <3

-SONNTAG-

11:00-12:00

For Time (CAP: 10 Min)

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

Power Snatch 40/25

Lateral Burpee over Bar

Min 12-20:

1RM Hang Squat Snatch

 

-MONTAG-

18:00-19:00 

Back Squat (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands)

18min. AMRAP:

7 Cal Assault Bike

9 Power Clean and Jerks 50/35

11 Wall Balls 9/6

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 2min. x 10 Rounds:

10 Toes-To-Bar (Sollten unbroken sein, sonst skalieren!)

1 Hang Power Snatch

1 Full Power Snatch

4 Rounds:

Min. 1) Max American KB Swings 24/16

Min. 2) Max Burpee Box Jumps 60/50

Min. 3) Rest

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Deadlift (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

*In between each set complete 1-2 weighted CHIN ups.

For Time:

1000m Row

50 Thrusters, 20/15

30 Pull-ups

Extra Credit – Nach dem Kurs

Pick One:

50 Strict HSPU’s for quality

or

75 Kipping for quality

or

Practice HSPUs for 10min.

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5 Rounds (10 min each)

Min. 1 ) 15/12 Cal Row

Min. 2 ) Max. Power Cleans (medium weight, :40 work)

+

5 Rounds:

Min. 3 ) 15/12 Cal Assault Bike

Min. 4 ) Bench Press (medium weight, :40 work)

+

5 Rounds:

Min. 5 ) 60 Double Unders

Min. 6 ) Max Russian KB Swings 32/24 (:40 work)

*3min. Rest Between Each Section

*Optional Extra Credit:

400m Farmer Carry mit 2 kettlebells (24/16kg)

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Strict Press (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

For Time:

40-30-20-10

Front Squats 35/25

7 Toes-To-Bar

10-20-30-40

Push Press 35/25

7 Toes-To-Bar

—> 40 TTB, 7 TTB, 10 Push-Press, 7 TTB, et.c

-SAMSTAG-

11:00-12:30 

35 min to finish…

50-40-30-20-10

Wall Balls 9/6

Calories of choice

Box Jumps 60/50

*400m Run after each round

KEIN Team-Workout!

-SONNTAG-

11:00-12:00

20min. EMOM:

Odd: 2 Snatches (Climbing)

Even: 4 Clean and Jerks (same weight)

For Time:

75 Push Press 40/30

*5 Burpees EMOM (starting with burpees)

 

-MONTAG-

18:00-19:00 

Back Squat (Week 1 of 4)

65% x 5

75% x 5

85% x max reps

*between sets, complete a 1min. Plank Hold on hands

15min. AMRAP:

10 Cal Row

10 Wall Balls 9/6

5 Squat Cleans at 60/40 oder 15 MB-Cleans

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Three Position Snatch (20 Mins)

Position 1) Mid Thigh

Position 2) Below The Knee

Position 3) From The Floor

For Time:

21-15-9

Hang Power Snatch 40/30

Burpees Over The Bar

Toes-To-Bar

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Deadlift (Week 1 of 4)

65% x 5

75% x 5

85% x max reps

*In between each set complete 3 strict CHIN ups (weighted if possible)

5min. AMRAP:

6 Cal Assault Bike

6 Front Rack Lunges 40/30

• Rest 3 Mins - 

5min. AMRAP:

6 Pull-Ups

6 Front Squats 

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

For Time:

Run 800m

15 Rounds:

5 Wall Balls 9/6

3 Burpees

1 Power Clean 85/60

Run 800m

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Strict Press (Week 1 of 4)

65% x 5

75% x 5

85% x max reps

*between sets, 20 russian twists, heavy!

3 Rounds For Time:

30 Russian KB Swings 32/24

25 Push Press 30/20

20 Cal Row / 15 Cal Row

15 Toes-To-Bar

Cap: 18 Mins

-SAMSTAG-

11:00-12:30 

Teams of Two:

35min. to finish…

60-50-40-30-20

Cal Assault Bike

Pull-Ups

Cal Row

HSPU’s

*200 Double Unders After Each Round

-SONNTAG-

11:00-12:00

Chipper:

50 Cal Row

50 Box Jump Overs 60/50

50 Deadlifts 60/40

50 Wall-Balls 9/6

50 Ring Dips

50 Wall-Balls

50 Deadlifts

50 Box Jump Overs

50 Cal Row

Cap: 30 Mins

 

In den nächsten Wochen möchte euch das Team vom Green Challenge Ground jeden Monat mit einem Workshop vor eine neue/ andersartige Herausforderung stellen!

Habt ihr Interesse an einem Workshop zum Thema „Reißen“ oder „Stoßen“?

Interessiert euch mehr das Thema „Functional Bodybuilding“?

Oder liegt euch mehr daran, etwas zum Thema StrongFit oder Ernährung zu erfahren??

Im Oktober wird ein Schwerpunkt auf dem Thema „ Hyrox“ liegen. Wir sind ein offizielles Partnerstudio und möchten euch ab sofort und im Oktober speziell auf den Wettkampf im November vorbereiten!!

Diese Workshops- mit Ausnahme des Hyrox Workshops- sind kostenpflichtig und werden im Voraus an der Rezeption bezahlt!!

Das Team freut sich auf Euch und zahlreiche Anmeldungen!

__________________________________________________________________________

Wir geben euch hiermit einen Ausblick auf die bevorstehenden Inhalte der Workshops und die ersten Termine

August

03.08 – 15:00-17:00 Uhr : Functional Bodybuilding mit Heiko

04.08.- 15:00-17:00 Uhr: Functional Bodybuilding mit Heiko

Kosten: 1 Tag – 25,- Euro
Beide Tage – 35,-Euro

September:

21.09. 14:00 – 17:30 Ernährung mit Alex

Kosten: 30€,- Euro

Oktober:

5.10 – 14:30 Uhr : Hyrox

Kosten: –

12.10. 14:00-17:00 StrongFit mit Alex

Kosten: 30€

02.11: – 15:00- 17.00 Uhr „ Reißen“ mit Jonas
09.11- 15:00-17:00 Uhr „Stoßen“

Kosten: 1 Tag – 25,- Euro
Beide Tage – 40,- Euro

-MONTAG-

18:00-19:00 

“Fight Gone Bad”

19:00-20:00

Siehe oben.

 

-DIENSTAG-

17:30-18:30

Metcon (Weight)

Every 3min. x 5 Rounds:

10/7 Cal Assault Bike

10 Toes-To-Bar

*3 Power Snatch (climbing)

immediately into;

Every 3min. x 5 Rounds:

10/7 Cal Assault Bike

10 Toes-To-Bar

*3 Power Cleans (climbing)

 

Accessory Work

Pick one:

1.) 400m Farmer Carry 24/16

2.) Partner Planks with 20/15 plate. 1min. on x 1min. off x 4 p.P.

18:30-19:30

Siehe oben.

 

-MITTWOCH-

18:30-19:30 

Front Squat

20min. to hit 4-5 sets:

Building to a heavy set of 5. After each set immediately go into your single leg RDL (10/Bein) (Rear Foot Elevated)

15min. AMRAP:

21 Wall Balls 9/6

15 Cal Row

9 Deadlifts 100/70

19:30-20:30

Siehe oben!

 

-DONNERSTAG-

10:00-11:00 

2 Rounds:

Min. 1) Max Bench Press 85/40

Min. 2) 200m Run

Min. 3) Max Pull-Ups

Min. 4) Max Bench Press 

Min. 5) 60 Double Unders

Min. 6) Max Pull-Ups

Min. 7) Max Bench Press 

Min. 8) 200m Row

Min. 9) Max Pull-Ups

Min. 10) Max Bench Press

Min. 11) 15/12 Cal Assault Bike

Min. 12) Max Pull-Ups

Scaling: 20s SA DB Rows/Arm

20:00-21:00 Weightlifting

 

-FREITAG- 

18:30-19:30 

Clean and Jerk

20min. EMOM:

2 Reps EMOM x 10min. (Power Clean)

1 Rep EMOM x 10min. (Squat Clean)

12 minute running clock…

1000m Row “buy in”

then;

Max Rounds of this in remaining time:

21 American KB Swings 24/16

12 Handstand Push-Ups

 

-SAMSTAG-

11:00-12:30 

15min. AMRAP:

2 rounds of:

32 db lunges 22,5/15

32 toes-to-bar

16 db power cleans 

Rest 5 Mins

Then, 2 rounds of:

32 alt. db snatches 

16 muscle-ups

16 db burpee deadlifts 

 

-SONNTAG-

11:00-12:00

Sumo Deadlift: 7×3, climbing

5 Rounds:

20 Wall Balls 9/6

15 SDHP’s 50/35