KW 6

KW 6

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

FOCUS: SNATCH

 

EVERY 2 MIN X 8

2 POWER SNATCH + 2 BTN SNATCH PUSH PRESS + 2 OH SQUAT

 

3 SUPERSETS

10 SNATCH GRIP DEADLIFT

12  BANDED KNEE DRIVES

8/8 WINDMILL

 

9-8-7

POWER SNATCH (50/ 35 KG)

30/24 CAL BIKE

3-2-1

POWER SNATCH (50/ 35 KG)

OH SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

8,8,8 BARBELL Z PRESS

10 PLATE PRESS

 

2 SUPERSETS

30 SEC PLANK ALT. ARM+ LEG LIFT

10 KB AROUND THE WORLD

 

EMOM 20

1: 14 ALT. DB HANG POWER CLEAN AND JERK

2: 16 ALT. DB OVERHEAD LUNGE

3: 10 DB SQUAT

4: 10 CAL CARDIO

5: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 POWER CLEAN + 2 HIGH HANG SQUAT CLEAN

 

EVERY 2 MIN X 4

6 FRONT SQUAT TEMPO 20X1

 

3X 16 

BARBELL BACK RACK REVERSE LUNGE

 

AMRAP 15

30 DU

15 SUPINATED GRIP BODY ROW

10 CAL BIKE

15 DB GOBLET SQUAT (22,5/ 15 KG)

15/15 DB POWER ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – YOU GO, I GO

13/10 CAL BIKE (15/12 CAL BIKE)

2 COMMANDO PULL UP

10 BURPEE

10 DUAL DB THRUSTER

KW 5

KW 5

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FIND YOUR 3 RM BACK SQUAT IN 15 MIN

 

EVERY 2 MIN X 4

6,6,4,2 STIFF  LEGGED DEADLIFT

 

3 SUPERSETS

30 SEC KB ROTATION

10/10 STRAIGHT LEG BOX LIFT

 

3 MIN ON – 2 MIN OFF X 3

5 SHOULDER TO OVERHEAD

10 DEADLIFT

MAX CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

2 ROUNDS

10 ALT. KIPPING TTB

20 M DOUBLE KB OVERHEAD CARRY

10 LYING TTB

 

50 TTB FOR QUALITY

 

3 SEPERSETS

16 KB GORILLA ROW

8,6,6, BARBELL PUSH PRESS

 

 

21-15-9-15-21

AIR SQUAT

V UPS

PUSH UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

FIND YOUR 3 RM (POWER CLEAN + SPLIT JERK) IN 15 MIN

 

3 SUPERSETS

8 DB INCLINE BENCH PRESS

8-12 INVERTED ROW (BARBELL)

60 SEC REST

 

WITH A PARTNER – YOU GO,I GO OR 1:1 WORK/ REST

3 SETS

10 POWER CLEAN (40-50%)

 

2 SETS

8 SQUAT CLEAN

 

1 SET

6 HANG CLEAN 

 

ACCUMULATE 5 MIN PLANK HOLD

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – SPLIT ANYHOW

2000 M ROW

100 TTB

60 DEADLIFT (100/70 KG)

 

EVERY 5 MIN COMPLETE:

5 SYNCHRO SIT UP

10 SYNCHRO PLANK SHOULDER TAP

15 SYNCHRO AIR SQUAT

 

KW 4

KW 4

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EVERY 2 MIN X 6

5 BACK SQUAT (60-85 %)

 

EVERY 2 MIN X 4

18,6,6,4 STIFF  LEGGED DEADLIFT

 

3 SUPERSETS

5 MAN MAKER

15 SEC BIKE SPRINT

 

3 ROUNDS FOR TIME

21/16 CAL ROW

15 BURPEE OVER THE ROWER

15 KB DEADLIFT (2X32 / 2X24 KG)

TC 16 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

 

2 ROUNDS

10 ALT. HANGING KNEE RAISE

10 SCAP PULL UP

20 M SINGLE ARM OH CARRY

 

EMOM 8

5-8 KIPPING TTB

 

3 SEPERSETS

8/8 BIRDDOG ROW

8,6,6, BARBELL STRICT PRESS

 

AMRAP 20

7 PIKE PUSH UP

7 THRUSTER

7 KNEES TO ELBOWS

7 DEADLIFT

7 BURPEE

7 KB SWING

7 PULL UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

EVERY 2 MIN X 8

4 CLEAN AND JERK (65-90 %- NACH 2 SÄTZEN GEWICHT STEIGERN)

 

3 SETS

10 FRONT SQUAT (SAME WEIGHT)

40-60 SEC PLANK HOLD

 

AMRAP 10

6 HANG POWER CLEAN AND JERK (52,5/ 35 KG)

200 M ROW

 

2 MIN REST

 

AMRAP 5

3 HANG SQUAT CLEAN AND JERK

12 BOX STEP UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2

YOU GO – I GO

 

AMRAP 30

PARTNER 1:

16 ALT. DB SNATCH 

16 ALT. SINGLE ARM DB OH REVERSE LUNGE

8 PULL UP

 

PARTNER 2:

COMPLETE MAX  CAL ON THE ROWER

SCORE: MAX CALORIES

KW 3

KW 3

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EVERY 2 MIN X 6

5 BACK SQUAT (45-80%)

 

EVERY 2 MIN X 4

10,8,6,6 STIFF  LEGGED DEADLIFT

 

3 SUPERSETS

10 INCLINE BENCH PRESS

20 SEC REST

30 SEC RING SUPPORT HOLD

 

EMOM12

1: 5 THRUSTER (CLIMBING WEIGHTS)

2: 15/12 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

 

2 ROUNDS

8/8 SIDE PLANK DB ROTATION 

14. ALT. SEATED LEG LIFT OVER KB

10/10 BANDED PALL OF PRESS ROTATION

 

EMOM 10

5-8 KIPPING TTB

 

3 SEPERSETS

20 M FARMERS CARRY 

10,8,6 BARBELL STRICT PRESS

 

21-15-9

TTB

BURPEE

WALL BALL

CAL BIKE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

EVERY 2 MIN X 8

4 CLEAN AND JERK (60-85 %- NACH 2 SÄTZEN GEWICHT STEIGERN)

 

FOR TIME

MAX BURPEE PULL UP

TC 10 MIN

 

3 ROUNDS

10 HR PUSH UP

10 DUAL DB HANG CLEAN

30 DU

 

1 MIN REST

 

3 ROUNDS

10 PIKE PUSH UP

10 DUAL DB PUSH PRESS

30 DU

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2

2 ROUNDS:

100 PLATE OVERHEAD REVERSE LUNGE (20/15KG)

20 SYNCHRO BURPEE TO PLATE

 

4 ROUNDS:

400 M RUN

20 PULL UP

8 SQUAT CLEAN (60/40 KG)

 

FIND THE HEAVIEST LOAD OF THE FOLLOWING COMPLEX

5 DEADLIFT

4 HANG CLEAN

3 FRONT SQUAT

2 ALT. FRONT RACK LUNGE

1 SHOULDER TO OVERHEAD

TC 35 MIN

KW 2

KW 2

 

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

EVERY 2 MIN X 6

5 BACK SQUAT (45-80%)

 

9-15-21-27

CAL BIKE/ ROW

TTB 

 

5 ROUNDS FOR TIME

30 DU

15 POWER SNATCH (35/25 KG)

10 BAR FACING BURPEE

 

3 SETS

45 S DUAL KB BOTTOM UP HOLD

15 M DUAL KB OVERHEAD CARRY

8-10 DUAL KB SIT UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

 

2 ROUNDS

6 SCAP PUSH UP

10-20 SEC HOLLOW ROCK

8-10 PLANK WALK UP

 

3 SUPERSETS

MAX KIPPING TTB/ KIPPING LEG RAISE

20-30 BENCH DIP

 

EMOM 24

14 ALT. DDB BOX STEP OVER

15/12 CAL BIKE/ ROW

6 DEVIL PRESS

16 AMERICAN KB SWING

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

EMOM 5

10/8 CAL ROW + 1 CLEAN AND JERK @75%

 

2 MIN REST

 

EMOM 5

10/8 CAL + 1 CLEAN AND JERK @80%

 

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

BENCH PRESS

DB BICEP CURL

 

AMRAP 14

3-6-9-12-15..

OH SQUAT

PULL UP

DEADLIFT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2

AMRAP 30

40-30-20

HANG POWER CLEAN (60/40 KG)

WALL BALL 

30-20-10

SINGLE ARM DB HANG CLEAN AND JERK 

BOX JUMP OVER

40-30-20

CAL BIKE

SINGLE ARM DEVIL PRESS (22,5/15 KG)

KW 1

KW 1

MONTAG: 18:00 – 19:30 UHR:

NEUJAHR! – KURS ENTFÄLLT!

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

 

2 ROUNDS

6 SCAP PULL UP

10-20 SEC ACTIVE HANG

8-10 SEADTED STRADDLE LEG LIFT

 

3 SUPERSETS

MAX KIPPING TTB/ KIPPING LEG RAISE

20-30 SEC REVERSE PLANK HOLD

 

2 SUPERSETS

16 ALT. GORILLA ROW

8 DB SQUAT CLEAN

 

4 ROUNDS

4 MIN ON – 2 MIN OFF

5 SHOULDER TO OVERHEAD

10 DEADLIFT

15 BOX JUMP OVER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

EVERY 3 MIN X 6

200 M ROW + 3 CLEAN AND JERK (@70 %)

 

SUPERSETS

8-6-4-2

CLOSE GRIP BENCH PRESS

STRICT PULL UP

 

AMRAP18

50 DU

30 MEDBALL CLUSTER

10 BURPEE PULL UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF TWO

AMRAP 12

48 DU

24 CAL BIKE

12 POWER CLEAN (60/40 KG)

 

3 MIN REST

 

AMRAP8

9 PULL UP

6 BURPEE OVER THE BAR

3 THRUSTER 60/40 KG)

 

2 MIN REST

AMRAP 4

MAX GROUND TO OVERHEAD 60/40 KG)

KW 52

KW 52

 

MONTAG: 18:00 – 19:30 UHR:

ENTFÄLLT 

 

DIENSTAG: 11:00 – 12:30 UHR:

WEIHNACHTSSPECIAL

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DEADLIFT

 

2 ROUNDS

10 BANDED PULL APART

10/10 COBRA CURTSY SQUAT

10 WIDE STANCE COBRA GOOD MORNING

 

3X6 SUMO DEADLIFT (SAME WEIGHT; HEAVIER THAN LAST WEEK)

 

3 SETS:

8/8 COSSACK SQUAT

10-12 DB GLUTE BRIDGE FLOOR PRESS

 

4 ROUNDS FOR TIME

40 DU

30 DEADLIFT

20 CAL BIKE

10 POWER CLEAN

RX: 40/25 KG

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OH SQUAT

3X8 OVERHEAD SQUAT

 

3X 10 ALT. SNATCH GRIP OVERHEAD REVERSE LUNGE

 

EVERY 2 MIN X 4

6 DROP SNATCH

 

AMRAP 16

20 ALT. DB SNATCH

5 SINGLE ARM OH SQUAT LEFT ARM

10 SINGLE ARM DB PUSH PRESS LEFT ARM

5 SINGLE ARM DEVIL PRESS LEFT ARM

5 SINGLE ARM OH SQUAT RIGHT ARM

10 SINGLE ARM DB PUSH PRESS RIGHT ARM

5 SINGLE ARM DEVIL PRESS RIGHT ARM

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

ENTFÄLLT – RUTSCHT GUT REIN <3

KW 51

KW 51

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

FOCUS: BACK

 

2 ROUNDS

1 MIN BIKE

10 BLACKBURN

20 ELEPHANT WALK STEP

 

EMOM 6

EVEN: 10 DB BENT OVER ROW +10 DB POWER CLEAN

ODD: 30 SEC MAX BOX JUMP OVER

 

10,8,6, MAX BARBELL BENT OVER ROW

12 HIGH PLANK KB PULL THROUGH

 

2 SUPERSETS

10 TEMPO BICEP HAMMER CURL 30X0

30 SEC HR PUSH UP

2 MIN REST

 

AMRAP 8

2-4-6-8-10… PULL UP

25 DU

 

2 MIN REST

 

AMRAP 8

2-4-6-8-10… DB FLOOR PRESS

6 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DEADLIFT

2 ROUNDS

6 CAL BIKE

8 KB TATERS

8/8 KB WINDMILL

 

3X8 SUMO DEADLIFT (SAME WEIGHT; HEAVIER THAN LAST WEEK)

 

3 SETS:

10 BARBELL GOOD MORNING

6 PUSH PRESS + 10 SEC OVERHEAD HOLD (ONLY LAST REP)

 

FOR TIME

20 DEADLIFT (100/70 KG)

5 TTB

15 DEADLIFT

10 TTB

10 DEADLIFT

15 TTB

5 DEADLIFT

20 TTB

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OH SQUAT

 

3X10 OVERHEAD SQUAT

 

EVERY 2 MIN X 4

4 BEHIND THE NECK SNATCH GRIP PUSH PRESS + 2 OH SQUAT

 

EVERY 2 MIN X 4

6 SNATCH PULL

 

EVERY 3 MIN X 4

6 BURPEE 

5 POWER SNATCH

4 HANG POWER SNATCH

3 OH SQUAT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

WEIHNACHTSPUMPEN 

 

KW 50

KW 50

 

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

FOCUS: BACK

 

EMOM 6

1 MIN CARDIO

15 STRAIGHT ARM BANDED LAT PULL DOWN

12 WEIGHTED BENCH DIP

 

4 SETS

12,10,8, MAX BARBELL BENT OVER ROW

12 HIGH PLANK SHOULDER TAP

 

3 SETS

8 BENCH PRESS

30 SEC PRONATED RING ROW HOLD

 

2 SUPERSETS

10 TEMPO BICEP CURL 30X0

30 SEC DUAL DB HANG POWER CLEAN

2 MIN REST

 

EVERY 4 MIN X 3

8 HR PUSH UP

16 AMERICAN KB SWING

8 KB SUMO DEADLIFT HIGH PULL

300 M RUN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DEADLIFT

2 ROUNDS

6 CAL BIKE

6/6 SINGLE ARM KB DEADLIFT

6/6 SINGLE ARM KB SWING

 

3X10 SUMO DEADLIFT

 

3 SETS:

6-8 CHIN UP

4/4 KB TURKISH GET UP

 

FOR TIME

30 CAL ROW

25 TTB

20 WALL BALL

15 DEADLIFT

10 PULL UP

15 DEADLIFT

20 WALL BALL

25 TTB

30 CAL ROW

TC 15 MIN

(42,5/ 30 KG)

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OH SQUAT

3X10 BOX OVERHEAD SQUAT

 

EVERY 2 MIN X 4

3 BEHIND THE NECK SNATCH GRIP PUSH PRESS + 2 OH SQUAT

 

2 SETS

12 DB SHRUGS

12 BANDED REVERSE FLY

 

21-15-9

12 DEADLIFT

9 HANG POWER CLEAN

6 PUSH JERK

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO (MIXED)

FOR TIME

150 CAL ROW

100 WALL BALL

50 BURPEE BOX JUMP OVER

 

EVERY 4 MIN

1 BAR COMPLEX:

1 SQUAT CLEAN + 1 THRUSTER + 1 PUSH JERK (70/50 KG)

KW 49

KW 49

 

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

SKILL: SQUAT

 

2 ROUNDS 

10 ROMANIAN DEADLIFT

10 BARBELL WIDE STANCE GOOD MORNING

10 FRONT SQUAT

 

3X 12 ALT. BACK RACK REVSERSE LUNGE

 

3 SUPERSETS

8/8 DUAL KB STEP UP

10/10 SEATED CALF RAISE

 

2 SUPERSETS

6/6 MEDBALL DEADBUG CONTRALATERAL EXTENSION

10 GOBLET SPANISH SQUAT

 

 

2 ROUNDS FOR TIME

20 CAL ROW

15 DB OVERHEAD LUNGE

10 ALT. DB SNATCH

5 BURPEE PULL UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU

EMOM 10

1: MAX SU

2: MAX DU

 

 

3 SETS:

5 MANMAKER

10 GLUTE BRIDGE FLOOR PRESS

 

2 SETS

12 MEDBALL THRUSTER

12 MEDBALL RUSSIAN TWIST

 

AMRAP 12

2 WEIGHTED PISTOL

4 HANDSTAND PUSH UP

6 PULL UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OVERHEAD STRENGTH

3 ROUNDS (LIGHT WEIGHT)

10 SNATCH BALANCE

10 OVERHEAD SQUAT

10 SOTS PRESS

 

COMPLEX 1

EVERY 2 MIN X 5

1 SQUAT SNATCH + 1 OH SQUAT

2 HANG SQUAT SNATCH + 1 OH SQUAT

 

COMPLEX 2

EVERY 3 MIN X 6 (CLIMBING WEIGHTS)

1 SNATCH GRIP DEADLIFT

2 SNATCH PULL

1 POWER SNATCH

1 OH SQUAT

 

FOR TIME

80 PUSH UP

160 SIT UP

80 AIR SQUAT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

100 DU

90 SIT UP

80 KB SWING (24/20 KG)

70 BOX STEP OVER

60 PUSH UP

50 PULL UP

40 JUMPING SQUAT

30 TTB

20 BURPEE

10 HANDSTAND PUSH UP