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

Split Squat (5 Reps pro Bein – 10 total)
—> hinterer Fuß auf Bank oder Box, Hantel in Back Rack

into:

Lateral Barbell Lunge (10 Reps pro Bein – 20 total)
—> So tief wie möglich, aber die Ferse bleibt auf dem Boden!
—> Füße zeigen möglichst gerade nach vorn

Metcon:
EMOM x 15min.
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls 9/6kg
min. 3) Max American Swings (24/16kg)

19:00-20:00�Siehe oben.

-DIENSTAG-
17:30-18:30

EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @50%

Rest 3 Min.

EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @50%

Rest 3 Min.

EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @60-65%

Rest 3 Min.

EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @60-65%

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

3 Piece Circuit:
5 Push Jerks (Heavy as possible)
immediately into;
10 DB Bent Over Rows (pro Arm)
immediately into;
75 Double Unders

10min. AMRAP:
60 air squats
50 push-ups
40 alt. db snatches 22,5/15kg
30 box jumps 60/50cm
20 handstand push-ups
10 Jerks 60/42,5kg

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00
Back Rack Lunge (8 Reps pro Bein, alternierend)
into:
Single Leg Deadlift (8 Reps rechts, dann 8 Reps links bzw. Start mit dem schwächeren Bein!)

20 Minuten, 4-5 Sets!

7 Rounds:
7 Cal Assault Bike
7 Toes To Bar
7 Deadlifts 90/70kg
*Time CAP: 12min.

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

5 Rounds:
3 Power Cleans (climbing)
5 Bench Press (climbing)
500m Row

Rest 2min. After Each Round

25 Minuten Zeit. Jede Runde sollte ca. drei Minuten dauern. Beim Row gebt ihr richtig Gas, bei den Gewichten steigert ihr euch.

Optional nach dem Kurs:

10min. EMOM:
Odd: 50sec. Plank
Even: Max Effort Russian KB Swings 32/24kg

-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 9/6kg
50 Snatches 42,5/30kg
immediately into:
2 Rounds:
50 Burpees
50 Overhead Squats 42,5/30kg
immediately into:
50 Curtis P’s 42,5/30kg

Curtis P = 1 Power Clean, 2 Front Rack Reverse Lunges, 1 Push-Press

-SONNTAG-
11:00-12:00

10min. AMRAP:
10 DB Lunges (22,5/15kg) – Farmers Hold
20 Sit-ups w/ feet anchored on DBs

into:

10min. to get as far as possible…
5-5-5-5-5
Devil Press 22,5/15kg
20-40-60-80-100-…
Double Unders

Skill: Push-Press ODER
Strength: Push-Press 3×3, climbing

15min. AMRAP:
10 Burpees
5 Thrusters 42,5/30kg
10 Pull-Ups
5 Thrusters

*Alle 2 Runden fügt ihr den Hanteln 10/5kg hinzu.

Scaled: Startgewicht über alle Runden beibehalten.

19:00-20:00�Siehe oben.

-DIENSTAG-
17:30-18:30

For Time:
400m run
120 Double-unders
400m run
100 air squats
400m run
80 abmat sit-ups
400m run
60 alt. db snatches 22,5/15kg
400m run
40 wall balls 9/6kg
400m run
20 handstand push-ups
400m run

Time Cap: 35min.

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30
EMOM x 30min!
Min. 1) 1 Round of “DT”
Min. 2) 15 Toes-To-Bar
Min. 3) Rest

“DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Weights:
RX – 50/35kg
RX+ – 60/42,5kg

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

Strength:
5×10-12 strict/banded strict Pull-Ups +
5x :45-:60 Plank Hold
Rest :60

15min. to finish…
10 Rounds:
15 Russian KB Swings 32/24kg
10 Hand Release Push-Ups

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

20 Minuten:
Front Squat Stamina:
50% of 1RM max. unbroken Reps!
into max. Wall-Sit

Rest as needed. Ziel sind 3-5 Sets.

12min. AMRAP:
5 Squat Cleans 42,5/30kg
10 Push-Jerks
20 Double Unders

-SAMSTAG-
11:00-12:30
Teams of Two! Eine Person arbeitet.

5 Rounds: (0-10min.)
12 Snatches 52,5/35kg
24 Wall Balls 9/6kg

10-18min. (Alternating with partner)
1mile run (in 160m intervals)

18-35min.
42-30-18
Hang Power Cleans 52,5/35kg
Burpees over the bar
HSPUs

-SONNTAG-
11:00-12:00

Strength:
Power Clean 5x 1.1.1 (10s rest between reps, 2 Min rest between sets)

3 Rounds:
10 C2B
10 Front Squats 70/45kg
10 Burpees over Bar

Cap: 8 Minuten

Every 5min. x 3 Rounds:
Run 400m
15 Snatches 42,5/30kg
Max TTB in remaining time…

immediately into;

Every 5min. x 3 Rounds:
Run 400m
15 Clean and Jerks 42,5/30kg
Max TTB in remaining time…

Das wird hart. Skaliert es notfalls auf 320m Run bzw. weniger Gewicht!

19:00 – 20:00

Siehe oben.

-DIENSTAG-
17:30-18:30

4x 20 Back Rack Reverse Lunges, alternating

Metcon:
14min. AMRAP:
21 Wall Balls 9/6kg
15 Cal Row
9 Deadlifts 100/70kg

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

Skill: Double Under oder Pull-Up

Metcon:
15min. to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups
immediately into;
10-20-30-40-50
Alt. DB Snatch 22,5/15kg
Pull-Ups

RX+ 1-2-3-4-5 Muscle Ups instead of pull-ups

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00
Metcon 1
EMOM x 10min.
3 Power Cleans @70% of 1RM
10 Push-Ups

RX+ is 12 Push-Ups.

Metcon 2

EMOM x 10min.
12 American KB Swings 24/16kg
12 Air Squats
RX+ 14 Swings, 14 Air-Squats.

Accessory Work
400m Farmer Carry (2x) 24/16kg

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Oly
Every 3min. x 5 Rounds:
250m Row
1 Hang Squat Snatch (Climbing)

Metcon
Every 3min. x 5 Rounds:
160m Run, 6 Burpees
Max OHS in remaining time 42,5/30kg

*RX+ 60/40kg OHS

*Accessory Work: Weighted Planks – 1min. on x 1min. off x 3
Advanced: 75 GHDSU

-SAMSTAG-
11:00-12:30

Skill: HSPU

Teams of two:
AMRAP25:
200 Double Unders
100 Jumping Lunges
50 TTB
25 Power Cleans 85/55kg

-SONNTAG-

AMRAP20:
20 DB Snatches 22,5/15kg
15 Box Jumps 60/50cm
10 Thrusters 50/35kg

Viel Spaß wünschen eure Coaches!