KW 16

MONTAG: 18:00 – 19:30 UHR:

SKILL: OVERHEAD SQUAT (WOCHE 4/4)

HIP AND OVERHEAD MOBILITY 10 MIN

 

2 ROUNDS EACH ARM

SINGLE ARM COMPLEX

5 FRONT SQUAT

5 SOTS PRESS

5 OVERHEAD SQUAT

 

3 SUPERSETS

6 OVERHEAD SQUAT

5/5 HEAVY WINDMILL

2 MIN REST

 

PUSH PRESS 15 MIN

1 X 6

3 X 4

 

EMOM 12 (45 SEC WORK – 15 SEC REST)

1: MEDBALL SQUAT

2: MEDBALL SIT UP

3: MEDBALL PUSH UP

4: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT RACK/ SHOULDER MOBILITY 10 MIN

SKILL: CLEAN AND JERK (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

5 HANG CLEAN

5 POWER CLEAN

5 SPLIT JERK

 

EVERY 2 MIN X 4

5 POWER CLEAN (KURZE PAUSE AUF KNIEHÖHE- AUF SIGNAL DES COACHES STANGE UMSETZEN)

 

BUILD A 3 RM COMPLEX IN 10 MIN

3 POWER CLEAN

2 FRONT SQUAT

1 PUSH JERK

 

AMRAP 8

15 SIT UP

8 DUAL DB CLEAN

8 DUAL DB SHOULDER TO OVERHEAD

40 SEC PLANK HOLD

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: DEADLIFT

6,6,6,4,4

TEMPO DEADLIFT 3011

 

3 SUPERSETS

8 HAMSTRING CURL ON A ROWER

8 BARBELL GOOD MORNING

 

EVERY 6 MIN X 3

21 WALL BALL

15 CAL BIKE/ SKI

9 CHEST TO BAR PULL UP

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 30

1: 200 M RUN

2: 10-12 DEVIL PRESS

3: 200 M RUN

4: 12-14 DB BOX STEP OVER

5+6: RECOVERY PACE WALK

KW 15

MONTAG: 11:00 – 12:00 UHR:

OSTERMONTAG – SPECIAL

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT RACK/ SHOULDER MOBILITY 10 MIN

SKILL: CLEAN AND JERK 

 

2 ROUNDS EMPTY BAR

5 HANG CLEAN

5 POWER CLEAN

5 SPLIT JERK

 

EVERY 2 MIN X 4

5 POWER CLEAN (KURZE PAUSE AUF KNIEHÖHE- AUF SIGNAL DES COACHES STANGE UMSETZEN)

 

EYERY 2 MIN X 5 (GLEICHES GEWICHT- SCHWERER ALS LETZTE WOCHE)

5 SQUAT CLEAN + 3 SPLIT JERK

 

1 MIN WORK – 1 MIN REST

3 ROUNDS

80 M FARMERS CARRY

12 ALT. GOBLET BOX STEP UP

20 MOUNTAIN CLIMBER

30 DU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: DEADLIFT

8,8,8,6,6

TEMPO DEADLIFT 3011

 

3 SUPERSETS

12 ALT. REVERSE LUNGE SLAM BALL TWIST

10 SLAM BALL

 

FOR TIME

8 ROUNDS

8 WALL BALL

8 ALT. DB SNATCH

3 MIN REST

30 BOX JUMP OVER

30 CAL BIKE

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

12 ROUNDS FOR TIME

IN TEAMS OF TWO – YOU GO, I GO

300 M BIKE/ 400 ROW

9 PUSH UP

6 CLEAN AND JERK

3 WALL WALK

KW 14

MONTAG: 18:00 – 19:30 UHR:

SKILL: OVERHEAD SQUAT (WOCHE 2/4)

HIP AND OVERHEAD MOBILITY 10 MIN

 

3 ROUNDS

5 PLATE SQUAT 

5 SQUAT HOLD  + PLATE PUSH

5 SQUAT HOLD + PLATE RAISE

5 PLATE OH SQUAT

 

3 SUPERSETS

8 OVERHEAD BOX SQUAT

30/30 SEC OVERHEAD LUNGE HOLD

2 MIN REST

 

PUSH PRESS 15 MIN

1 X 7 

3 X 5 

 

FOR TIME

25 BURPEE

50 SIT UP

75 AIR SQUAT

1000 M ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT RACK/ SHOULDER MOBILITY 10 MIN

SKILL: CLEAN AND JERK 

 

2 ROUNDS EMPTY BAR

5 HANG MUSCLE CLEAN

5 TALL POWER CLEAN

5 JERK

 

EVERY 2 MIN X 4 (LEICHTES GEWICHT, ARBEITET AN EINEM TEMPO)

5 POWER CLEAN 

 

5 SETS (STEIGENDES GEWICHT!) IN 20 MIN

5 POWER CLEAN + 3 PUSH JERK

 

AMRAP 8

10 HR PUSH UP

15 AMERICAN KB SWING 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

KARFREITAG – KURS ENTFÄLLT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

OSTERSONNTAG – KURS ENTFÄLLT

KW 13

MONTAG: 18:00 – 19:30 UHR:

SKILL: OVERHEAD SQUAT (WOCHE 1/4)

HIP AND OVERHEAD MOBILITY 10 MIN

 

3 ROUNDS

5 BACK SQUAT

5 SOTS PRESS

5 OVERHEAD SQUAT

 

3 SUPERSETS

10 OVERHEAD BOX SQUAT

10 BEHIND THE NACK SNATCH GRIP PRESS

2 MIN REST

 

PUSH PRESS 15 MIN

1 X 8 

3 X 7

 

3 ROUNDS

16 KB OVERHEAD WALKING LUNGE

9 TTB

16 WALL BALL

9 PULL UP

16 AMERICAN KB SWING

9 BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT RACK/ SHOULDER MOBILITY 10 MIN

SKILL: CLEAN AND JERK 

 

2 ROUNDS EMPTY BAR

5 HIGH HANG CLEAN

5 GOOD MORNING

5 STRICT PRESS

 

EMOM 10

1 CLEAN AND JERK (MAX 75%  OF YOUR 1 RM)

 

TEMPO FRONT SQUAT 31X1

4 X 6 

 

EMOM 12 (45 SEC WORK – 15 SEC REST)

1: (WEIGHTED) REVERSE BURPEE

2: BUTTERFLY SIT UP

3: RENEGADE ROW

4: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: DEADLIFT

10,10,10,8,8

TEMPO DEADLIFT 3011

 

3 SUPERSETS

8/8 SEATED SINGLE ARM BANDED ROW

15 PLATE RUSSIAN TWIST

 

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

DEADLIFT

BURPEE PULL UP

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 30

1: 200 M RUN

2: 10-12 DEVIL PRESS

3: 200 M RUN

4: 12-14 DB BOX STEP OVER

5+6: RECOVERY PACE BIKE/ SKILL MILL/ROW

 

KW 12

MONTAG: 18:00 – 19:30 UHR:

SKILL: SQUAT (WOCHE 4/4)

 

3 ROUNDS 

8 SPANISH SQUAT

12 BANDED PULL THROUGH

8/8 PALL OF PRESS

 

3 SUPERSETS

12 CYCLIST GOBLET SQUAT

10 HIP THRUST

 

2 SUPERSETS

8/8 FRONT FOOD ELEVATED SPLIT SQUAT

8/8 SINGLE ARM KB ROMANIAN DEADLIFT

 

FOR TIME 

IN TEAMS OF TWO

80 SYNCHRO WALL BALL SHOT

60 CAL ROW (SPLIT AS NEEDED)

40 SINGLE ARM DB SHOULDER TO OVERHEAD

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KB COMPLEX (WOCHE 4/4)

3 ROUNDS

8X 1 1/4 GOBLET SQUAT

6/6 KICKSTAND CROSSBODY SINGLE LEG KB DEADLIFT

6/6 SINGLE ARM KB ROW

 

2 SUPERSETS

6/6 SINGLE ARM KB SIDE SWING

80 M CROSSBODY KB CARRY

 

EMOM 12

1: 30 SEC DU

2: 30 SEC NARROW HANDS ON BENCH PUSH UP

3: 30 SEC KB DEADLIFT

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 4/4)

2 SETS

160 M RUN

160 M PLATE OVERHEAD CARRY

 

3 SUPERSETS

8/8 SINGLE ARM DB BENCH PRESS

16 ALT. GORILLA ROW

 

12 MIN AMRAP

BUY IN: 800 M ROW

2-4-6-8-10…

BRADFORD PRESS

BENCH DIP

HANG CLEAN HIGH PULL

 

ACCUMULATE 3 MIN SIDE PLANK HOLD EACH SIDE (6 MIN)

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

10 SHUTTLE RUN (10 M = 5 M HIN + 5 M ZURÜCK =1)

10 BURPEE BOX JUMP OBER

15 DB THRUSTER

DIRECTLY INTO:

40/30 CAL ROW

30 TTB

30 BARBELL POWER SNATCH

KW 11

MONTAG: 18:00 – 19:30 UHR:

SKILL: SQUAT (WOCHE 3/4)

 

2 ROUNDS 

5 DEADLIFT

5 POWER CLEAN

5 SQUAT CLEAN

 

3 SUPERSETS

8/8 BARBELL BACK RACK REVERSE LUNGE

5/5 WIND MILL

 

CLEAN

EVERY 2 MIN X 6

5 POWER CLEAN

4 POWER CLEAN + 1 SQUAT CLEAN

3 POWER CLEAN + 2 SQUAT CLEAN

2 POWER CLEAN + 3 SQUAT CLEAN

1 POWER CLEAN + 2 SQUAT CLEAN

5 SQUAT CLEAN

 

AMRAP 3 X 4

10 WEIGHTED SIT UP

8 SINGLE ARM DEVIL PRESS

MAX BOX STEP UP

REST 2 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KB COMPLEX (WOCHE 3/4)

3 SUPERSETS

8 KB AROUND THE WORLD

8 KB GOOD MORNING TO SQUAT

 

3 SUPERSETS EACH ARM

8/8 SINGLE LEG KB ROMANIAN DEADLIFT

8/8 SINGLE ARM AMERICAN SWING

6/6 SINGLE ARM KB THRUSTER

 

FOR TIME

60 ALT. DB SNATCH

50 CAL ROW

40 BURPEE OVER THE DB

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 3/4)

EVERY 2 MIN X 6

5 STRICT PRESS 

4 STRICT PRESS + 1 PUSH PRESS

3 STRICT PRESS + 2 PUSH PRESS

2 STRICT PRESS + 3 PUSH PRESS

1 STRICT PRESS + 4 PUSH PRESS

5 PUSH PRESS

 

6/6 HALF KNEELING DB ARNOLD PRESS

6-8 DIAMOND PUSH UP

 

EMOM 10

1: 12 CAL SKI

2: 15 STRICT PRESS (EMPTY BAR)

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

60-40-20

OVERHEAD SQUAT (42,5/ 30 KG)

TTB

 

INTO 

100 CAL ASSAULT BIKE 

 

KW 10

MONTAG: 18:00 – 19:30 UHR:

SKILL: SQUAT (WOCHE 2/4)

 

FRONT RACK MOBILITY

3 ROUNDS 

6 SEATED GOOD MORNING

6 STRICT PRESS

6 THRUSTER

 

3 SUPERSETS

10 FRONT SQUAT

80 M SINGLE ARM FARMERS CARRY

 

2 SUPERSETS

12 LOW SWITCH COSSACK 

16 GOBLET WALKING LUNGE

 

EMOM 8

1. 12 SEC ROW HARD!
2. 30 SEC MAX DB HIP THRUST

2 MIN REST

EMOM 8

1. 12 SEC BIKE 
2. 30 SEC PLANK DB PULL THROUGH

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KB COMPLEX (WOCHE 2/4)

3 ROUNDS

16 KB GORILLA ROW

10 KB PUSH UP

10 KB FLOOR PRESS

2 MIN REST

 

EMOM 20 (EINE KETTLEBELL)

1: 20 RUSSIAN SWING

2: 10 THRUSTER

3: 10 STRAIGHT LEG SIT UP (KB OVERHEAD)

4: 20-50 DU

5: REST

 

1000 M ROW FOR TIME

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH  (WOCHE 2/4)

4 ROUNDS EMPTY BARBELL

20 SEC OVERHEAD HOLD

10 SEC REST

20 SEC SHOULDER PRESS

90 SEC REST

 

2 SUPERSETS (SAME WEIGHT)

10 DB INCLINE BENCH PRESS

12 ALT. SEATED DB CURLS 

 

3 ROUNDS FOR TIME

21 WALL BALLS

15 CAL BIKE

9 PULL UP

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

SONNTAG: 11:00 – 12:00 UHR

CROSSFIT OPEN 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 Wall Walks

50 DU

15 Snatches (95/65 lb)

5 Wall Walks

50 DU

12 Snatches (135/95 lb)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 Strict Handstand Push-Ups

50 DU

9 Snatches (185/125 lb)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 Strict Handstand Push-Ups

50 DU

6 Snatches (225/155 lb)

KW 9

MONTAG: 18:00 – 19:30 UHR:

SKILL: SQUAT (WOCHE 1/4)

2 ROUNDS EMPTY BAR

6 SEATED GOOD MORNING

6 BACK SQUAT

6 BACK RACK REVERSE LUNGE

 

3 SUPERSETS

10 BACK SQUAT

30 SEC SLED PUSH SKILL MILL

 

2 SUPERSETS

12 ALT GOBLET BOX STEP OVER

10 JUMPING AIR SQUAT

 

EVERY 2 MIN X 4 

5 TALL BOX JUMP

6/6 DB KNEE OVER TOE SPLIT SQUAT

 

FOR TIME

1000 M ROW

100 DU

10 DEADLIFT (80% OF YOUR 1 RM)

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KB COMPLEX (WOCHE 1/4)

SINGLE ARM KB COMPLEX

PERFORM 4 ROUNDS EACH ARM:

5 RUSSIAN SWING

4 SNATCH

3 CLEAN

2 SQUAT

1 PRESS

 

3 SUPERSET

8/8 KB SINGLE LEG ROMANIAN DEADLIFT

12 CYCLIST GOBLET SQUAT

 

 

10-9-8…1

KB SINGLE ARM SQUAT CLEAN TO THRUSTER

BURPEE

RUSSIAN KB SWING

V UPS

TC 12 MIN

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 1/4)

2 ROUNDS EMPTY BAR

BENCH PRESS

NARROW GRIP BENCH PRESS

BENCH DIP

 

10,10,8,8,8 BENCH PRESS

12 PLATE RUSSIAN TWIST

 

2 SUPERSETS

12 DUAL DB PULL OVER

14 DB UPRIGHT ROW

 

3 ROUNDS FOR TIME

15 HANG CLEAN HIGH PULL

15 HAND RELEASE PUSH UP

10 SPRAWL

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

CROSSFIT OPEN 23.2 

A

AMRAP 15

5 BURPEE PULL UP

10 SHUTTLE RUN 

*ADD 5 BURPEE AFTER EACH ROUND

B

5 MIN TO FIND YOUR 1 RM THRUSTER

 

KW 8

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 4/4)

SPLIT JERK

2 ROUNDS 

5 POWER CLEAN

5 PUSH JERK

5 SPLIT JERK

 

EVERY 2 MIN X 5

4 STRICT PRESS + 2 SPLIT JERK

 

FIND A HEAVY 3 RM IN 12 MIN

3 FRONT SQUAT + 2 PUSH PRESS + 1 PUSH JERK

 

2 SUPERSETS

5/5 TALL KNEELING WINDMILL

10 TALL KNEELING KB TRICEP EXTENSION

 

EVERY 4 MIN X 3

30 – 60 SEC HALF PUSH UP PLANK

16 PLANK WALK UP

15 DB PUSH PRESS

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 4/4)

3X 30 DU UNBROKEN

 

IN TEAMS OF TWO

20 ROUNDS

3 POWER CLEAN AND JERK 

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 POWER SNATCH

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 THRUSTER

3 BAR FACING BURPEE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

HIGH PULL

HANG CLEAN

SQUAT CLEAN

 

BUILT A 3 RM CLEAN COMPLEX IN 12 MIN

1 DEADLIFT + 1 HANG POWER CLEAN  + SQUAT CLEAN

 

EVERY 2 MIN X 4

3-6 STRICT LEG RAISES

12 WEIGHTED FROG PUMP

 

5 ROUNDS FOR QUALITY

500/400 M BIKE

12 KB HAMSTRING MARCH

12 DUAL DB/KB FLOOR PRESS

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

CROSSFIT OPEN 23.1

AMRAP 14 MIN

60 CAL ROW

50 HANING KNEE RAISES

40 WALL BALL SHOT

30 CLEAN (42,5/ 30)

20 CHIN OVER BAR PULL UP

 

KW 7

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 3/4)

 

2 ROUNDS 

DB ARNOLD PRESS

DB FRONT RAISE

DB FULL RAISE

 

3 SUPERSETS

6 PUSH PRESS

8 PLATE ROTATION (RIGHT + LEFT = 1 REP)

 

4 SUPERSETS

1O PARTNER MED BALL THROW

8 KB SUMO DEADLIFT HIGH PULL

 

2 SUPERSETS

8 PRONE ROW

6 DIP

 

EMOM 16

1: 10 WALL BALL

2: 6 BURPEE PULL UP

3: 12 RUSSIAN TWIST

4: REST

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 3/4)

3X 30 DU UNBROKEN

 

3 ROUNDS

45 SEC GOBLET WALL SIT

16 STEPS DB HAMSTRING WALK

 

2 SETS

6/6 SPLIT STANCE ROMANIAN DEADLIFT

12 ALT. BB BACK RACK BOX STEP UP

 

15-12-9

SUMO DEADLIFT

ANCHORED SIT UP

2 MIN REST

30-20-10

DB WALKING LUNGE

PUSH UP

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 3/4)

3 ROUNDS

5 SQUAT CLEAN

8 ROMANIAN DEADLIFT

8 BRADFORT PRESS

 

FIND A HEAVY ONE IN 12 MIN

3 POWER CLEAN + 3 SQUAT CLEAN

 

2 SUPERSETS

8/8 KB SINGLE LEG GLUTE BRIDGE

5/5 KB WINDMILL

 

FOR TIME

5 ROUNDS

12 AMERICAN KB SWING (32/ 24 KG)

12 BURPEE

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

50 CAL  ROW

50 BOX JUMP OVER

40 CAL ROW

40 SINGLE ARM DEVIL PRESS

30 CAL ROW

30 SINGLE ARM DB THRUSTER

TC 23 MIN