KW 27

SKILL: FRONT SQUAT (4/4 WOCHE)

MONTAG: 18:00 – 19:30 UHR:

 

3 ROUNDS

250/ 200 M ROW

5 SINGLE ARM KB SWING RIGHT ARM

5 SINGLE ARM KB HANG SNATCH RIGHT ARM

5 SINGLE ARM KB PUSH PRESS RIGHT ARM

5 SINGLE ARM KB SWING LEFT ARM

5 SINGLE ARM KB HANG SNATCH LEFT ARM

5 SINGLE ARM KB PUSH PRESS LEFT ARM

 

EVERY 2 MIN X 5

6 FRANKENSTEIN SQUAT

 

2 SUPERSETS

8/8 SPLIT STANCE KB RUSSIAN SWING

12-15 BANDED HAMSTRING CURL

 

3 ROUNDS FOR TIME

16 ALT. DB SNATCH

15 AMERICAN KB SWING

1 MIN MAX CAL ROW

3 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

2 SETS

15 RIGHT SIDE FEET ELEVATED SIDE PLANK HIP RAISE

15 LEFT SIDE FEET ELEVATED SIDE PLANK HIP RAISE

8 INCLINE BENCH TRAP 3 RAISE

60 SEC REST

 

EVERY 2 MIN X 5

5 SNATCH HIGH PULL

4 MUSCLE SNATCH

3 HANG POWER SNATCH

60 SEC REST

 

4 X 1 1/4 BACK SQUAT

 

21-15-9

OVERHEAD SQUAT

KIPPING PULL UP

BAR FACING BURPEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

7 FEET ELEVATED RING ROW

20 SEC CHIN OVER BAR HOLD

 

2 SUPERSETS

8 DB BENCH PRESS

12 BANDED PVC LAT PULL DOWN

12 ALT. BICEP CURL

 

60 CAL ROW

50 TTB

40 WALL BALL

30 POWER CLEAN

20 BURPEE PULL UP

TC 16 MIN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

4 ROUNDS

1 BARBELL COMPLEX 

DIRECTLY INTO:

1. ROUND: 10 BAR FACING BURPEE
2. ROUND: 20 BAR FACING BURPEE
3. ROUND: 30 BAR FACING BURPEE
4. ROUND: 40 BAR FACING BURPEE

5 MIN REST

 

4 ROUNDS

1 BARBELL COMPLEX

DIRECTLY INTO:

1. ROUND: 100 M ROW
2. ROUND: 200 M ROW
3. ROUND: 300 M ROW
4. ROUND: 400 M ROW

5 MIN REST

4 ROUNDS

1 BARBELL COMPLEX

DIRECTLY INTO:

1. ROUND: 100 SINGLE UNDER
2. ROUND: 200 SINGLE UNDER
3. ROUND: 300 SINGLE UNDER
4. ROUND: 400 SINGLE UNDER

1 BARBELL COMPLEX = 

5 SUMO DEADLIFT HIGH PULL

5 POWER SNATCH

5 SHOULDER TO OVERHEAD

5 OVERHEAD SQUAT

KW 26

SKILL: FRONT SQUAT (3/4 WOCHE)

MONTAG: 18:00 – 19:30 UHR:

 

3 ROUNDS

6/6 GOBLET CURTSY SQUAT

10 KB TATERS

12 KB SUMO DEADLIFT HIGH PULL

 

EVERY 2 MIN X 5

4-6 BANDED FRONT SQUAT

 

2 SUPERSETS

6/6 REVERSE LUNGE

10 HOLLOW ROCK

 

EVERY 4 MIN X 5

A: 10 POWER CLEAN

B: 8-10 (GHD) SIT UP

C: 8-10 BURPEE OVER THE BAR

D: 160 M RUN

 

ABCD

DCBA

CDAB

BCDA

YOUR CHOICE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM9 (EMPTY BARBELL)

1: 6 DEADLIFT

2: 6 HANG SNATCH 

3: 6 GOOD MORNING

 

EVERY 60 SEC X 10

1 SNATCH PULL

1 SLOW PULL POWER SNATCH (BESCHLEUNIGUNG SOBALD DAS KNIE PASSIERT WURDE)

1 POWER SNATCH

60 SEC REST

 

3 SETS

6 X 1 1/4 BACK SQUAT

 

4 ROUNDS

6 BOX JUMP OVER

4 DEADLIFT

2 SQUAT CLEAN

 

2 MIN REST

 

4 ROUNDS

30 DU

4 DEADLIFT

2 SQUAT CLEAN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

8-10 DB BENCH PRESS

8 SINGLE ARM DB ROW

 

3 SETS

10/10 HALF KNEELING SLAMBALL WOOD CHOP

30-30 SEC REVERSE PLANK HOLD

 

AMRAP 18

10 MAN MAKER

20 DB DEADLIFT

30 SINGLE ARM DB SNATCH

40 SINGLE ARM DB OVERHEAD LUNGE

50 DUAL DB SWING

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME:

30 SEC ON – 30 SEC OFF

1000 M ROW

50 DU

50 WALL BALL

50 AMERICAN KB SWING

50 PUSH UP

1000 M ROW

 

KW 25

MONTAG: 18:00 – 19:30 UHR:

SKILL: FRONT SQUAT (3/4 WOCHE)

 

3 ROUNDS

10 CAL ROW

10 BURPEE TO PLATE

 

3 SUPERSETS

4 PAUSED FRONT SQUAT

16 SANDBAG WALKING LUNGE

 

2 SUPERSETS

10 SIDE PLANK DB POWEL RAISE

12 LYING LEG RAISE

 

FOR TIME

10-9-8-7-6-5

DUAL DB FRONT SQUAT

DUAL DB SHOULDER TO OVERHEAD

BURPEE OVER DB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM9

1: 6 LEFT LEG GOBLET COSSACK SQUAT

2: 6 RIGHT LEG GOBLET COSSACK SQUAT

3: 6 BARBELL GOOD MORNING

 

6 ROUNDS (3 LIFTS IN 60 SEC, CLIMBING WEIGHTS)

1 SNATCH LIFT OFF (2 SEC HOLD)

1 PAUSED SNATCH (2 SEC REST BELOW THE KNEE)

1 HANG POWER SNATCH

60 SEC REST

 

 

4 ROUNDS

4 PPOWER SNATCH

4 BAR FACING BURPEE

24 DU

60 SEC REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

8,8,8,8 INCLINE BENCH PRESS

16 ALT DB BICEP CURL

 

3 SETS

10/10 HALF KNEELING LANDMINE PRESS

1 MIN PLANK HOLD

 

EVERY 3 MIN X 5

12 ALT. GORILLA ROW

6-9 RING PUSH UP

12 TTB

12-16  CAL ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOT TIME

1000/800 M ROW

30 PUSH PRESS 

30 TTB

760/600 M ROW

20 PUSH PRESS

20 PULL UP

500/400 M ROW

10 PUSH PRESS

10 RING DIP

TC 25 MIN

KW 24

MONTAG: 18:00 – 19:30 UHR:

SKILL: FRONT SQUAT (2/4 WOCHE)

3 ROUNDS

45 SEC (SINGLE LEG) WALL SIT

6 LOW SWITCH COSSACK SQUAT

10 KANG SQUAT

 

3 SUPERSETS

6 PAUSED FRONT SQUAT

15 BANDED PULL THROUGH

 

2 SUPERSETS

10/10 BULGARIAN SPLIT SQUAT

12-16 DOUBLE KB LOADED MARCH

https://www.youtube.com/watch?v=xcz4_iOSuLg

 

5 ROUNDS FOR TIME

50 DU

20 CAL ROW

15 SLAM BALL 

90 SEC REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 4/4)

EVERY 1:30 MIN X 4

10 SEC ROW (100%)

5 DUAL DB/KB CLEAN AND JERK

 

3 SETS

1 PUSH PRESS + 2 JERK + 1 SPLIT JERK

 

2 SETS

6-8  BARBELL OVERHEAD REVERSE LUNGE (EACH LEG)

20 PLATE RUSSIAN TWIST

 

21*-15*-9*-15*-21*

AIR SQUAT

SIT UP

PUSH UP

* 240 M RUN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

CLEAN COMPLEX 

EVERY 2 MIN X 6

2 POWER CLEAN

4 ALT. FRONT RACK REVERSE LUNGE

2 THRUSTER

 

 

3 SUPERSETS

10 GHD HIP EXTENSION

12 DDB DEADLIFT

 

FOR TIME

50 TTB

50 BURPEE

50 WALKING LUNGE

 

 

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

20 ROUNDS

YOU GO, I GO

3 BAR FACING BURPEE

3 POWER CLEAN

3 FRONT SQUAT

3 PUSH PRESS

3 BAR FACING BURPEE

 

KW 23

MONTAG: 18:00 – 19:30 UHR:

SKILL: FRONT SQUAT (1/4 WOCHE)

 

3 ROUNDS

8/8 BANDED KICK BACK

12 ALT. PLATE JUMPING LUNGE

200 M ROW

 

3 SUPERSETS

8 PAUSED FRONT SQUAT

12-15 STRAIGHT LEG HIP BRIDGE

 

2 SUPERSETS

6/6 FRONT RACK REVERSE LUNGE

12 ALT. RENEGADE ROW

 

AMRAP 8

6  DDB BURPEE

10 TTB

12 DB SUITCASE WALKING LUNGE

30 DU

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 3/4)

 

3 SETS (WARM UP)

4 PRESS IN SPLIT (HEAVIER THAN IN WEEK 1)

 

3 SETS

2 PUSH PRESS + 1 SPLIT JERK 

 

2 SETS

8-10 BANDED MIXED GRIP PULL UP

10 DB PULL OVER

 

45 SEC DUAL KB RACK HOLD

160 M DUAL KB FARMERS CARRY

30-60 SEC RING PLANK HOLD

3 WALL WALK

30-60 SEC RING PLANK HOLD

160 M DUAL KB FARMERS CARRY

45 SEC DUAL KB RACK HOLD

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

CLEAN COMPLEX 

EVERY 2 MIN X 6

1 CLEAN PULL 

1 HANG CLEAN PULL 

1 POWER CLEAN

1 FRONT SQUAT

 

EVERY 2 MIN X 5

6 SUMO DEADLIFT (CLIMING WEIGHTS)

 

2 ROUNDS FOR TIME

30 CAL ROW

20 TTB

30 WALL BALL

20 POWER CLEAN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

50 WALL BALL (TC 3 MIN)

3 MIN REST

80/60 CAL ROW

80 DB SNATCH

80 BURPEE

80 BOX STEP OVER/BOX JUMP 

TC 25 MIN

3 MIN REST

50 WALL BALL

KW 22

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 2/4)

3 SETS (WARM UP)

5 JERK BALANCE

 

3 SETS

3 PUSH PRESS + 1 SPLIT JERK (HEAVIER THAN LAST WEEK 1)

 

3 SETS

10 PENDLAY ROW

12 BANDED PULL APARTS

 

21-15-9

PULL UP

BURPEE

AIR SQUAT

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

EMOM 10

1 HIGH HANG POWER CLEAN 

1 LOW HANG POWER CLEAN

1 POWER CLEAN

 

FIND A HEAVY 5 RM POWER CLEAN IN 10 MIN

 

EVERY 2 MIN X 5

5 BANDED SUMO DEADLIFT (CLIMING WEIGHTS)

 

AMRAP 8

10 DUAL DB DEADLIFT

20 SITUP

10 DUAL DB FRONT SQUAT

40 SEC PLANK

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

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

DEADLIFT

DB BENCH PRESS

SQUAT CLEAN

 

KW 21

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 4/4)

10 MIN MOBILITY

 

3 ROUNDS

MAX SINGLE ARM HANG

5 NEGATIVE PULL UP

5 KIPPING PULL UP (CHEST TO BAR)

 

3 SUPERSETS

6 RACK DEADLIFT

5-8 INCLINE DB Y RAISE

 

2 SUPERSETS

8-10 DB SIDE RAISE

8-10 SINGLE ARM BANDED LAT PULL DOWN (EACH ARM)

 

4 X AMRAP 3

10 PLATE RUSSIAN TWIST

7 DEVIL PRESS

BAX BOX STEP UP 

REST 1:30 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 1/4)

3 SETS (WARM UP)

6 STRICHT PRESS IN SPLIT POSITION

 

3 SETS

3 PUSH PRESS + 1 SPLIT JERK 

 

3 SETS

10 BANDED SUPINATED PULL UP

10-12 DB PULL OVER

 

5 ROUNDS FOR TIME

12/9 CAL BIKE

4 STRICT RING DIP

4 KIPPING HSPU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

10 MIN AMRAP (WARM UP)

80 M RUN

10 JUMPING LUNGE

30 SEC TALL PLANK HOLD

10 HR PUSH UP

 

EMOM 10

1 CLEAN PULL 

1 LOW HANG CLEAN PULL

1 LOW HANG POWER CLEAN

 

EVERY 2 MIN X 5

5 SUMO DEADLIFT (CLIMING WEIGHTS)

 

3 SETS FOR QUALITY

8 NO JUMP BURPEE

8 TTB

16 DB DEADLIFT

250 M ROW

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

3 ROUNDS

12-9-6

BAR FACING BURPEE

1. ROUND: THRUSTER

2. ROUND: SNATCH

3. ROUND: CLEAN + JERK

KW 20

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 3/4)

10 MIN SHOULDER MOBILITY

 

3 ROUNDS

MAX SEC TUCKED L HANG

5 KIP SWING (BANDED)

5 KIPPING PULL UP (CHEST TO BAR)

 

3 SUPERSETS

6 RACK DEADLIFT

5-8 INCLINE DB Y RAISE

 

3 SUPERSETS

16-20 KB GORILLA ROW

8-10 BARBELL GOOD MORNING

 

500/400 M ROW

50 WALL BALL

50 WEIGHT PLATE TURKISH SIT UP

40 WALL BALL

40 WEIGHT PLATE TURKISH SIT UP 

30 WALL BALL

30 WEIGHT PLATE TURKISH SIT UP

500/400 M ROW

TC 20 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 4/4)

EVERY 2 MIN X 4 (1-3 WARM UP SETS)

3 REPS (CLIMBING WEIGHTS)

TEMPO 31X1

 

EMOM 6

1: 8-10 HAND SUPPORTED SINGLE LEG ROMANIAN DEADLIFT RIGHT LEG

2: 8-10 HAND SUPPORTED SINGLE LEG ROMANIAN DEADLIFT LEFT LEG

 

2 SUPERSETS

12 HAND SUPPORTED SUITCASE CALF RAISE

10 HEELS ELEVATED GOBLET SQUAT

 

AMRAP 8

8+8 ALT. DB OVERHEAD WALKING LUNGE

8 SHUTTLE RUN (2X10 M)

8 BURPEE OVER DB

8+8 ALT. DB OVERHEAD WALKING LUNGE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 4/4)

 

3 SUPERSETS 

8 DB BENCH PRESS

10-12 SEATED OVERHEAD TRICEP EXTENSION

 

EVERY 90 SEC X 6

8 RIGHT ARM SEATED FILLY PRESS

8 LEFT ARM SEATED FILLY PRESS

 

ACCUMULATE 

60 PUSH UP

 

6 ROUNDS FOR TIME

12/9 CAL BIKE/ 15/12 CAL ROW

4 (RING) DIP

6 HSPU

TC 15 MIN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME IN TEAMS OF 2

100 CAL SKI

100 DB SQUAT (22,5/ 15 KG)

100 PUSH UP

100 DB PUSH PRESS

100 CAL BIKE

100 ALT. DB SNATCH

 

KW 19

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 2/4)

10 MIN SHOULDER MOBILITY

 

3 ROUNDS

40/40 SINGLE ARM FARMERS CARRY

10 SEC HANG HOLLOW HOLD

5 KIP SWING

5 HALF KIPPING PULL UP

 

3 SUPERSETS

8 RACK DEADLIFT

10 SEATED BANDED SINGLE LAT PULL DOWN

 

3 SUPERSETS

8 RACK DEADLIFT

10 DEAD BUG

 

AMRAP 12

20 CAL ROW

5 SQUAT CLEAN

10 THRUSTER

15 DEADLIFT

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 3/4)

EVERY 2 MIN X 4 (1-3 WARM UP SETS)

5 REPS (CLIMBING WEIGHTS)

TEMPO 31X1

 

3 SUPERSETS

8/8 CURTSY SQUAT

10 BARBELL GOOD MORNING

 

40-30-20-10

BOX STEP UP

RUSSIAN TWIST

DU

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 3/4)

3 SUPERSETS 

10 DB BENCH PRESS

6 DB FRONT RAISE 3 SEC HOLD

 

3 SUPERSETS

3-6 KIPPING/ NEGATIVE HANDSTAND PUSH UP

10-12 BANDED CHEST FLY

 

5 MIN AMRAP

15-12-9

SUMO DEADLIFT HIGH PULL

SIT UP

MAX CAL SKI IN REMAINING TIME

2 MIN REST

 

5 MIN AMRAP

20-16-8

ALT. DB SNATCH

HAND RELEASE PUSH UP

MAX CAL BIKE/ ROW IN REMAINING TIME

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 10

2 PULL UP + 12 RUSSIAN KB SWING

4 PULL UP + 12 RUSSIAN KB SWING

…

ADD 2 PULL UP EVERY MIN

2 MIN REST

EMOM 10

2 POWER CLEAN + 8 PUSH UP

4 POWER CLEAN + 8 PUSH UP

…

ADD 2 POWER CLEAN EVERY MIN

KW 18

 

MONTAG: 18:00 – 19:30 UHR:

1. MAI – SPECIAL 11:00 -12:00 UHR

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 2/4)

EVERY 2 MIN X 4 (1-3 WARM UP SETS)

6 REPS (CLIMBING WEIGHTS; HEVIER THAN LAST WEEK)

TEMPO 31X1

 

3 SUPERSETS

6/6 BACK RACK REVERSE LUNGE

12 ALT. COSSACK SQUAT

 

12-9-6-3

DUAL DB HANG CLEAN

40 DU

INTO

3-6-9-12

DUAL DB SQUAT

30 DU

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 2/4)

 

3 SUPERSETS 

8-12 DB BENCH PRESS

6 DB RONT RAISE 3 SEC HOLD

 

3 SUPERSETS

8/8 DB POWELL RAISE

8/8 MEDBALL ROTATIONAL THROW

 

4 SETS

20 SEC BIKE (HARD)

15 SEC REST

3 WALL WALK

15 SEC REST

20-30 SEC SINGLE LEG RING PLANK HOLD (BOTH LEGS)

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

5 ROUNDS FOR TIME

200 M SKI

40 M SANDBAG LUNGE

10 DEVIL PRESS

20 WALL BALL 

2 MIN REST