KW 6

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 2/4)

2 ROUNDS

8 SCAPULAR PULL UP

6/6 HALF KNEELING KB BOTTOM UP PRESS

8/8 SIDE PLANK ROTATION

 

3 SUPERSETS

8 STRICT PRESS 

8/8 DB UPRIGHT ROW

 

EVERY 2 MIN X 5

OVERHEAD PRESS HOLD 30 SEC

 

2 ROUNDS

10/10 SINGLE ARM BANDED LAT PULL DOWN

10 HOLLOW ROCK

8/8 DB ROW

 

3 ROUNDS FOR TIME

16 ALT. DB SNATCH

15 AMERICAN KB SWING

1 MIN MAX CAL ROW

2 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 2/4)

5-10-15-20-25-30 UNBROKEN DU

 

2 SUPERSET

5 (NEGATIVE) HANDSTAND PUSH UP

12 STRADDLE PLATE RAISE 

 

3 ROUNDS

10 V UP

10 HEAVY RUSSIAN TWIST

12 STRAIGHT LEG SIT UP WITH PLATE

 

AMRAP 12

15 GHD/ ABMAT SIT UP

12 ALT. DB CLEAN AND JERK

12 SUMO DEADLIFT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 2/4)

2 ROUNDS EMPTY BAR

5 POWER CLEAN

5 STRICT PRESS

5 HIGH PULL 

 

3 ROUNDS

8 CLEAN PULL

5 HANG CLEAN

 

2 SUPERSETS

10/10 DB SPLIT SQUAT 

10/10 SINGLE LEG ROMANIAN DEADLIFT

 

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

FOR TIME

BUY IN: 200 DU

25-20-15-10-5

PUSH UP

ALT. JUMPING LUNGE

V UPS

BUY OUT: 500 M RUN

 

KW 5

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 1/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

10 STRICT PRESS 

80 M SINGLE ARM KB BOTTOM UP WALK

 

EVERY 2 MIN X 5

14 ALT. KB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

6-8 DEFICIT PUSH UP

14 ALT. BICEP CURL

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

45 SEC SKI (MAX CAL)

8 RENEGADE ROW

MAX DU IN REMAINING TIME

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 1/4)

10 MIN TECHNIK / 5X MAX UNBROKEN DU

 

EVERY 4 MIN X 5

15/12 CAL ROW

12 TTB

AMRAP WALL WALK 

1 MIN REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN  (WOCHE 1/4)

 

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

3 ROUNDS

10 CLEAN PULL

5 TALL CLEAN

 

2 SUPERSETS

30 SEC HEAVY FRONT RACK HOLD 

12 ALT. GOBLET REVERSE LUNGE

 

21-15-9

AMERICAN KB SWING

WALL BALL

 

 

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

300 DU

60 CLEAN AND JERK

60 BAR FACING BURPEE

200 DU

40 POWER SNATCH

40 BAR FACING BURPEE

100 DU

20 THRUSTER

20 BAR FACING BURPEE

 

KW 4

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH WOCHE 4/4

 

2 ROUNDS EMPTY BAR

5 CUBAN PRESS

5 SNATCH BALANCE

5 SOTS PRESS

 

3 SUPERSETS

8 BOX OVERHEAD SQUAT

12 BANDED FACE PULL

 

EVERY 2 MIN X 6

6 SNATCH GRIP DEADLIFT (2 SEC REST BELOW THE KNEE)

 

EVERY 2 MIN X 4

1 POWER SNATCH + 1 BELOW THE KNEE SNATCH + 2 OH SQUAT

 

3 ROUNDS

12-9-6

THRUSTER

BURPEE OVER THE BAR

REST 3 MIN

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

!! GCG IS BACK !!

 

CLEAN COMPLEX

EVERY 2 MIN X 6

1 DEADLIFT

1 HANG POWER CLEAN

1 THRUSTER

 

3 SUPERSET

12 CYCLIST GOBLET SQUAT

10 HIP THRUST

 

AMRAP 12

3-6-9-12..

CLEAN AND JERK

TTB

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 4/4

3 ROUNDS

4-6 SINGLE ARM RING ROW

8 PENDLAY ROW

 

2 SUPERSETS

1-5 KIPPING PULL UP

80 M SINGLE ARM KB OVERHEAD FARMERS CARRY

 

2 ROUNDS FOR TIME

30 /24 CAL SKI

30 ALT. DB SNATCH

30 TTB

30 PUSH UP

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

20-18-16-14…2

CAL ROW

SIT UP

WALL BALL

 

3 MIN REST

 

10-9-8-..1

CAL BIKE/ BURPEE

DUAL DB FRONT SQUAT

PUSH UP

KW 3

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH WOCHE 3/4

 

2 ROUNDS EMPTY BAR

5 HIGH PULL

5 SNATCH BALANCE

5 OH SQUAT BOTTOM POSITION HOLD 5-10 SEC

 

3 SUPERSETS

10 PLATE OVERHEAD SQUAT

12 DB PUSH PRESS

 

EVERY 2 MIN X 6

6 BANDED SNATCH GRIP DEADLIFT (HEAVIER THAN WEEK 3)

 

3 ROUNDS

3 HANG SNATCH + 2 BEHIND THE NECK PUSH PRESS

 

EVERY 3 MIN X 6

20/15 CAL BIKE

ROUND 1/3/5

10 ALT. SINGLE ARM DB CLEAN AND JERK

ROUND 2/4/6

10 ALT. SINGLE ARM DB SNATCH

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

KETTLEBELL WORKOUT 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 3/4

3 ROUNDS

8 HALF CHIN UP

6 NEGATIVE PULL UP 

60 SEC REST

 

EVERY 2 MIN X 5

8 KIP SWING (ARCH/ HOLLOW)

20 SEC HOLLOW HOLD

 

FOR TIME

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

AMRAP 7 X 4 

10 PULL UP

15/12 CAL SKI

12 ALT. DEVIL PRESS

30 DU

2 MIN REST

 

KW 2

MONTAG: 18:00 – 19:30 UHR:

10 MIN ANKLE / SQUAT MOBILITY

 

SKILL: SNATCH WOCHE 2/4

AMRAP 6 MIN

5 SNATCH PULL

5 DROP SNATCH

5 OH SQUAT

 

3 SUPERSETS

20 SEC SNATCH GRIP OVERHEAD HOLD

8/8 BANDED CLAMSHELL

 

EVERY 2 MIN X 6

6 (BANDED) SNATCH GRIP DEADLIFT 

 

3 ROUNDS

3 HANG SNATCH + 1 OH SQUAT

15 MIN FOR QUALITY

2/2 TURKISH GET UP

8 GORILLA ROW

12 SINGLE ARM OVERHEAD WALKING LUNGE

500/400 M BIKE

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

KETTLEBELL WORKOUT

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 2/4

 

3 ROUNDS

7 FEET ELEVATED RING ROW

25 SEC CHIN OVER BAR HOLD

 

2 SUPERSETS

12 BANDED PVC LAT PULL DOWN

12 ALT. BICEP CURL

 

21-15-9-15-21

BURPEE

DU

RENEGADE ROW

 

SAMSTAG: 10:00 – 11:00 UHR 

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

50/40 CAL ROW (TC: 3 MIN)

3 MIN REST

 

5 ROUNDS

20 BOX JUMP OVER

20 WALL BALL

20 AMERICAN KB SWING

(TC: 30 MIN)

3 MIN REST

 

50/ 40 CAL ROW (TC: 3 MIN)

KW 1

MONTAG: 18:00 – 19:30 UHR:

10 MIN OVERHEAD MOBILITY MOBILITY

 

SKILL: SNATCH WOCHE 1/4

2 ROUNDS EMPTY BAR/ PVC 

5 MUSCLE SNATCH

5 SNATCH BALANCE

5 SOTS PRESS

 

3 SUPERSETS

8 SNATCH GRIP STRICT PRESS

5/5 KB WINDMILL

 

EVERY 2 MIN X 6

8 SNATCH GRIP DEADLIFT

 

3 ROUNDS

3 POWER SNATCH + 2 OVERHEAD SQUAT

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

45 SEC SKI (MAX CAL)

15 WALL BALL

MAX DU IN REMAINING TIME

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

!!NEU!! KETTLEBELL WORKOUT MIT JOHANNA !!NEU!!

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 1/4

3 ROUNDS

6 FEET ELEVATED RING ROW

20 SEC CHIN OVER BAR HOLD

 

2 SUPERSETS

20-30 SEC RING SUPPORT HOLD

5 (NEGATIVE) DIP

 

3 ROUNDS FOR TIME

30 /24 CAL ROW

30 ALT. DB SNATCH

30 TTB

30 PUSH UP

 

!!NEU!! SAMSTAG: 10:00 – 11:00 UHR !!NEU!!

FUNCTIONAL TRAINING MIT ALINA

ERLERNEN DER BODYWEIGHT BASICS: PULL UP, PUSH UP, PISTOL, GYMNASTICS

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

12 ROUNDS FOR TIME

ATHLETE A

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

ATHLETE B

15 CAL ROW

 

KW 52

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SETS

12 ALT. DB GLUTE BRIDGE BENCH PRESS

6 CAL BIKE (ARMS ONLY)

10 DB ROMANIAN DEADLIFT

6 CAL BIKE (LEGS ONLY)

 

AMRAP 20

200 M ROW

10 BURPEE BROAD JUMP

2 HANG CLEAN

ADD 2 CLEANS ECH ROUND

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT SNATCH

EMOM 8

3 HANG SQUAT SNATCH

 

2 SETS FOR QUALITY

8/8 POWELL RAISE

8/8 DB EXTERNAL ROTATION (SEATED KNEE ON ELBOW)

 

15 MIN FOR QUALITY

2/2 TURKISH GET UP

8 GORILLA ROW

12 SUITCASE WALKING LUNGE

500/400 M BIKE

KW 51

MONTAG: 18:00 – 19:30 UHR:

EVERY 3 MIN X 4

5 BACK SQUAT (2 SEC DOWN)

 

EVERY 3 MIN X 3

5 FRONT SQUAT (2 SEC DOWN)

 

3 SETS

5/5 PLATE BOX PISTOL

12-15 BANDED HIP ABDUCTION

 

FOR QUALITY

600/ 480 M ROW

30 ALT. FRONT RACK REVERSE LUNGE

30 RING ROW

400/ 320 M ROW

20 ALT. FRONT RACK REVERSE LUNGE

20 RING ROW

200/160 M ROW

10 ALT. FRONT RACK REVERSE LUNGE

10 RING ROW

TC 20 MIN

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SUPERSETS

6-8 DB PRONE ROW

8 DIPS

 

2 SUPERSETS

5 STRICT (NEGATIVE) PULL UP

10 PLANK BODY SAW

 

8 ROUNDS:

1 MIN ON – 1 MIN OFF

AS MANY TTB AS POSSIBLE

20 DU

4 DB THRUSTER

MAX TTB

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

FREITAG: 17:30 – 18:30 UHR

SKILL: TTB

EMOM8

5 TTB/ KNEE RAISES

 

3 ROUNDS

10 SEATED LEG LIFT OVER KB

10 STRAIGHT LEG KB SIT UP

30 SEC FROG POSE HOLD

 

EVERY 3 MIN X 5

3 POWER CLEAN

3 FRONT SQUAT

3 PUSH JERK

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

KURS ENTFÄLLT – FROHE WEIHNACHTEN

 

KW 50

MONTAG: 18:00 – 19:30 UHR:

10 MIN ANKLE / SQUAT MOBILITY

 

SKILL: SNATCH

 

2 ROUNDS EMPTY BAR

5 MUSCLE SNATCH

5 DROP SNATCH

5 SNATCH BALANCE

 

EVERY 2 MIN X 6

1 SNATCH HIGH PULL + 3 HANG SQUAT SNATCH

 

3X8

SNATCH GRIP DEADLIFT

 

EMOM 5

20 SEC SNATCH GRIP OVERHEAD HOLD, 40 SEC REST

 

3 ROUNDS FOR TIME

400 M RUN

30 WALL BALL SHOT

30 BOX JUMP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH UP

 

EVERY 2 MIN X 6

8 TALL KNEELING DB ARNOLD PRESS

4/4 PLATE HALO

 

4 ROUNDS FOR TIME

30 DU

20 CAL ROW

10 BURPEE OVER ROWER

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

8 PRONE ROW

20 BANDED FACE PULL

 

3 ROUNDS

8 DB NARROW GRIP FLOOR PRESS

10 LATERAL RAISE

6 PUSH UP

 

21-15-9

CAL SKI

PULL UP

2 MIN REST

21-15-9

CAL ROW

BURPEE TO TARGET

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

EACH PART AS FAST AS POSSIBLE

 

FROM 0-5 MIN:

30 POWER SNATCH

 

FROM 6-10 MIN:

1000 M ROW

 

FROM 11-15 MIN:

30 CLEAN AND JERK

 

FROM 15-20 MIN:

80 CAL BIKE

 

KW 49

MONTAG: 18:00 – 19:30 UHR:

 

SKILL: TTB 10 MIN

EVERY 2 MIN X 5

6-8 UNBROKEN + 6 CAL SKI

 

EVERY 2 MIN X 5

5 PUSH JERK (HOLD 2 SEC IN DIP AND 2 SEC OVERHEAD ON EVERY REP)

 

EVERY 2 MIN X 5

8-8-6-6-6 STRICT PRESS

 

EMOM 12

1: 10 GHD (MEDBALL) SIT UP

2: 45 SEC ROW/ BIKE

3: 10 BENT OVER ROW

4: REST

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT SQUAT: FIND A 3 RM IN 12 MIN

 

3 SETS

16 LATERAL DB BOX STEP OVER 

 

16-12-8-12-16

CAL BIKE

PULL UP

TTB

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

FREITAG: 17:30 – 18:30 UHR

SUPERSET:

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

BARBELL CURL

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

PUSH UP

 

AMRAP 15

1-2-3-4-5-X

WALL WALK

2-4-6-8-X

BURPEE

3-6-9-12-X

BUTTERFLY SIT UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

5 ROUNDS

2 MIN BIKE (MODERATE PACE)

3 POWER CLEAN

2 HANG SQUAT THRUSTER

 

EVERY 2 MIN X 5

160 M RUN

8 ALT. KB SNATCH

8 ALT. GOBLET REVERSE LUNGE

 

3 ROUNDS

7 MIN AMRAP

7 WALL BALL

7 CAL BIKE

REST 2 MIN AFTER EACH ROUND