KW 39

MONTAG: 18:00 – 19:30 UHR

SKILL: FRONT SQUAT

FRONT RACK MOBILITY

 

3 ROUNDS

6 FRONT SQUAT 

6/6 BACK RACK SPLIT SQUAT

3/3 HEAVY TURKISH GET UP

 

2 ROUNDS FOR QUALITY

30 DEADLIFT (60/ 45 KG)

20 SQUAT CLEAN

10 SHOULDER TO OVERHEAD

800 M SKILL MILL

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU

3X 15 DU UNBROKEN

 

10,9,8,7…1 

MUSCLE CLEAN

1,2,3,4….10

STRICT PRESS

 

2 MIN ON – 1 MIN OFF X 4

6 SNATCH

12 (SINGLE LEG) V UP

AMRAP 

PISTOL SQUAT

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP

3X 5 BANDED, NEGATIVE OR STRICT PULL UP

 

EMOM16

1: 6 SUITCASE KNEE OVER TOE SPLIT SQUAT R

2: 20-30 SEC ADDUCTION BIAS SIDE PLANK R 

3: 5 SUITCASE KNEE OVER TOE SPLIT SQUAT L

4: 20-30 SEC ADDUCTION BIAS SIDE PLNK L

 

AMRAP 15

2-4-6-8…*

GORILLA ROW

BURPEE

*EVERY 3 MIN 2 WALL WALK

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

20 ROUNDS FOR TIME 

IN TEAMS OF TWO (YOU GO, I GO)

 

10 CAL BIKE

5 DEADLIFT (80/55 KG)

5 POWER CLEAN

15 DU

KW 38

MONTAG: 18:00 – 19:30 UHR

SKILL: ROPE CLIMB

 

2 ROUNDS

10 PRONE TRAP 3 RAISE

6 SEATED DB CIRCLES

6 BICEP CURL

 

FOR QUALITY

2-4-6-8-10

THRUSTER

*250 M ROW AFTER EACH SET

 

CORE

2 ROUNDS

15 STRAIGHT LEG SIT UP

45 SEC PLANK RIGHT ARM (LEG LIFT)

1 MIN REST

45 SEC PLANK LEFT ARM (LEG LIFT)

10 RING BODY SAW

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM10

1 POWER SNATCH

1 HANG (UNDER THE KNEE) SNATCH

1 HANG (ABOVE THE KNEE) SNATCH

 

3 SETS

16 ALT. DB BENCH PRESS

12 DUMBBELL PULLOVER

20 BANDED TRICEP PRESS DOWN

 

21-15-9

DEVIL PRESS

DB PUSH PRESS

SIT UP

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

2 SETS

15 DB HIP THRUST

30 SEC REST

6/6 BACK RACK REAR FOOT ELEVATED SPLIT SQUAT

90 SEC REST

 

3 X 5 FRONT BOX SQUAT

 

EMOM 7

5 DEADLIFT  + MAX WALL BALL

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

7 ROUNDS

 

7 GROUND TO OVERHEAD

7 SUMO DEADLIFT HIGH PULL

7 TTB

7 AMERICAN KB SWING

7 BURPEE OVER THE BAR

7 PUSH UP

KW 37

MONTAG: 18:00 – 19:30 UHR

 

SKILL: WALL BALL

8X 3 9 KG WALL BALL SHOT

 

4 SUPERSETS

6-8 SINGLE ARM DB HANG SNATCH (RIGHT ARM)

6-8 SINGLE ARM DB OVERHEAD SQUAT (RIGHT ARM)

6-8 SINGLE ARM DB HANG SNATCH (LEFT ARM)

6-8 SINGLE ARM DB OVERHEAD SQUAT (LEFT ARM)

2 MIN REST

 

6 ROUNDS FOR TIME

15 CAL SKI

16-20 DB SUITCASE LONG STEP WALKING LUNGE

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SUPERSETS:

10 SUMO GOOD MORNING

4-8 STRICT (BANDED) PULL UP

 

EMOM 16

1: 6 DEADLIFT + 15 DU

2: 6 FRONT SQUAT + 15 DU

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

4 SETS

12/12  SINGLE ARM DB ROW

15 SEATED DB GOOD MORNING

12 TALL KNEELING DB GOBLET PRESS

 

21-15-9

HSPU

BURPEE

DEADLIFT

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

2 ROUNDS:

 

AMRAP 6

20/16 CAL ROW

16 DB BOX STEP OVER

 

2 MIN REST

 

AMRAP 6

8 HR PUSH UP

8 PULL UP

8/8 SINGLE ARM DB CLEAN & JERK

 

2 MIN REST 

 

KW 36

MONTAG: 18:00 – 19:30 UHR

SKILL: HANDSTAND

 

4 SUPERSETS

8 STRICT PRESS

10 PRONE TRAP 3 RAISE

12 (STEP) HIGH PLANK WALK 

 

EMOM 16

1: 40 DU

2: 1 ROUND OF CINDY

 

3 SETS

15 CAL BIKE

15 DB SPRAWL

20 DB PUSH PRESS

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

 

3X5 SNATCH GRIP BEHIND THE NECK PRESS (HOLD 5 SEC AT THE TOP)

3X 10 OVERHEAD SQUAT

 

FOR TIME

4 ROUNDS

30 SEC SKI

6 ALT. SINGLE ARM DEVIL PRESS

12 SINGLE ARM OVERHEAD WALKING LUNGE

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

3X 6-8 X 1 ¼ BENCH PRESS

3X 10-20 SEC RING DIP SUPPORT / 4-6 RING DIP

 

AMRAP 15

15 WALL BALL

15 PUSH UP

15 MOUNTAIN CLIMBER

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO (SWITCH WHENEVER YOU WANT)

 

60 CAL ROW

50 BOX JUMP OVER

60 BURPEE OVER THE BAR

50 DEADLIFT

60 CAL ROW

50 POWER CLEAN

 

KW 35

MONTAG: 18:00 – 19:30 UHR

SKILL: TTB

 

4 SETS 

8 DUAL DB/ KB HANG POWER SNATCH

8 DUAL DB/ DB FRONT SQUAT

20 M DB OVERHEAD CARRY

 

4 SETS

10/10 DB TORSO ROW 

12 GOBLET CYCLIST SQUAT

 

3 SETS

80 M SPRINT

8 DUAL DB CURTSY SQUAT LEFT EG

8 DUAL DB CURTSY SQUAT RIGHT LEG

8 DB SNATCH LEFT ARM

8 DB SNATCH RIGHT ARM

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL AND STRENGTH: SNATCH

5,5,4,4,3 (CLIMBING WEIGHTS)

 

10-9-8-7-6-5

DUAL RUSSIAN KB SWING

TTB/ KNEE RAISE

 

DIRECTLY INTO:

 

8-8-7-7-6-6

CAL BIKE

KB RUSSIAN TWIST 

 

FREITAG: 17:30 – 18:30 UHR

PUSH & PULL

EMOM 10

ODD: 5 PUSH UP

EVEN: 5 PULL UP

 

3 SETS

8 UNBROKEN PUSH JERK

80 M JOG

1-2 MIN REST

 

FOR QUALITY 12 MIN

30 SEC ROW

3/3 TURKISH GET UP

2 WALL WALK + 20 SEC HOLD

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 30

1: MAX CAL ROW (45 SEC)

2: 5 POWER SNATCH

3: MAX DU (45 SEC)

4: 16 SINGLE DB BOX STEP UP

5: REST

 

KW 34  

MONTAG: 18:00 – 19:30 UHR

 

SKILL: FRONT SQUAT

3X10 FRONT SQUAT

 

EVERY 2 MIN X5

5 CLUSTER (CLIMBING WEIGHTS)

 

4 SETS 

10/8 CAL BIKE SPRINT

40 M KB FRONT RACK CARRY (HEAVY)

60- 90 SEC REST

 

8 MIN ROW FOR DISTANCE

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

10,8,8,8  BENT OVER ROW

 

3X8 HEEL SIT DB PRESS

 

AMRAP 10

10 TTB

5 BURPEE BOX JUMP OVER

15 CAL ROW

 

2 MIN REST

 

AMRAP 10

10 PULL UP

5 BURPEE TO TARGET

10 CAL SKI

 

FREITAG: 17:30 – 18:30 UHR

8/8 HALF KNEELING PLATE CHOP

10/ 10 DB EXTERNAL ROTATION

 

EMOM 20

1: 8-10 HAND RELEASE PUSH UP

2: 10 DB ARNOLD PRESS

3: 12-16 RENEGADE ROW

4: MAX M RUN

5: REST

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 10

20 SEC MAX CAL BIKE- 40 SEC REST

 

EMOM 10

20 SEC MAX THRUSTER (50/ 35 KG)- 40 SEC REST

 

EMOM 10

20 SEC MAX BARBELL FLOOR PRESS –  40 SEC REST

 

KW 33

MONTAG: 18:00 – 19:30 UHR

 

SKILL: KB SWING

EMOM8

EVEN: 8 AMERICAN KB SWING

ODD: 8 RUSSIA KB SWING

 

12-10-8-6

BACK SQUAT

ALT ROMANIAN DEADLIFT STEPS FORWARD

KB WINDMILL

2 MIN REST

 

AMRAP12

3 WALL WALK

9 TTB

6 CLEAN AND JERK

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

3X 8-10 TTB (TTR OR SINGLE LEG)

 

SUPERSETS:

10 HIP THRUST (HOLD FOR 2 SEC ON TOP)

8-10 ROWER V UP

 

3 ROUNDS FOR TIME

12 CAL BIKE

10 PUSH UP

16 ALT DB SNATCH

20 DU

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP

3 SETS

2 STRICT 

3 KIPPING 

2 CHEST TO BAR

 

2 ROUNDS

6 KB PULL OVER

10  KB HORN BICEP CURL

12 KB GORILLA ROW

 

FOR QUALITY

2-3 SETS

10 HANDSTAND PUSH UP/

12 DB SHOULDER TO OVERHEAD

15 CAL ROW

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

TEAM OF TWO

 

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

POWER SNATCH

BAR FACING BURPEE

CAL BIKE

KW 32

MONTAG: 18:00 – 19:30 UHR

SKILL: OVERHEAD SQUAT

 

3 SUPERSETS:

8 SNATCH GRIP DEADLIFT

20 SEC HANGING L SIT

 

2 SUPERSETS

4 MIXED GRIP PULL UP

80 M DDB OVERHEAD CARRY

 

AMRAP 15

5 SQUAT CLEAN

10 PULL UP

15 DU

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

2X 8-10 DB INCLINE BUTTERFLY

3X 6-8 DB CUBAN PRESS 

 

SINGLE ARM COMPLEX:

3X 4 DB PUSH PRESS + 4 DB PUSH JERK 

 

EMOM 12

1: 10-15 CAL ROW

2: 10 FLOOR PRESS

3: 3 ROPE CLIMB

4: REST

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

8/8 DB PETERSON BOX STEP DOWN

10/10 SINGLE LEG GLUTE BRIDGE 

12 BANDED LEG CURL

 

3X

300 M SKILL MILL

6/6 HEAVY WINDMILL

8/8 SPLIT STANCE KB SWING

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

4 SETS FOR QUALITY

A: 6-10 DB CLEAN AND STRICT PRESS

B: 12-18 CAL ROW

C: 8-12 DB DEADLIFT

D: 8-10 DB BOX STEP UP

E: 8-10 BURPEE OVER DB

 

KW 31

MONTAG: 18:00 – 19:30 UHR

 

SKILL: TTB

EMOM8:

3-6 TTB EVERY MINUTE

 

EMOM10

1-3 MIN: 4 POWER CLEAN

4-7 MIN: 3 POWER CLEAN

8-10 MIN: 2 POWER CLEAN

 

70/60 CAL ROW

80 ANCHORED SIT UP

50/ 40 CAL ROW

50 ALT. SINGLE ARM DEVIL PRESS

25/20 CAL ROW

40 SINGLE ARM DB THRUSTER

TIME CAP: 25 MIN

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

(SUPINATED OR RING) PULL UP: 4 X MAX REP (MAX 10 REPS!)

 

4 SETS FOR QUALITY:

2 WALL WALK (HOLD FOR 10 SEC)

80 M FARMERS CARRY (2X HEAVY KB)

30 DU

10 SUPERMAN

 

FREITAG: 17:30 – 18:30 UHR

EMOM 9

1: FULL MINUTE FOR CAL (BIKE OR ROW)

2: 40 SEC STRICT PRESS 

3: 40 SEC BARBELL SINGLE LEG GLUTE BRIDGE (20 SEC EACH LEG)

 

3 SUPERSETS:

5/5 TALL KNEELING LANDMINE GOBLET PRESS OUT

8/8 LANDMINE SINGLE LEG ROMANIAN DEADLIFT

8/8 LANDMINE SINGLE ARM ROW

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

3 ROUNDS:

8-10 SUMO DEADLIFT 

8/8 SINGLE ARM OVERHEAD (SCALED: GOBLET) REVERSE DROP LUNGE 

 

20-15-10

CAL ROW

DEADLIFT

 

2 MIN REST

 

15-10-5

CAL BIKE

DEADLIFT

KW 30

MONTAG: 18:00 – 19:30 UHR

SKILL: PIKE PUSH UP

 

4 SUPERSETS:

10 SEAL ROW

10 HOLLOW ROCK

 

EVERY 5 MIN X 4

18 CAL ROW

15 HANG POWER CLEAN

AMRAP WALL BALL

(2 MIN REST)

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

KB COMPLEX

EVERY 45 SEC X 12 

4 SINGLE ARM KB SNATCH FROM THE FLOOR

3 SINGLE ARM KB SNATCH

2 SINGLE ARM KB OVERHEAD REVERSE LUNGE

 

6 ROUNDS

90 SEC ON – 90 SEC OFF

5 BURPEE

10 PUSH UP

15 AIR SQUAT

MAX SIT UP

 

FREITAG: 17:30 – 18:30 UHR

4 X 5 SPLIT JERK (3 SEC PAUSE IN CATCH)

 

60 BENCH PRESS*

*EVERY TIME YOU BREAK 80 M RUN (SPRINT)

 

AMRAP 15

5 PENDLEY ROW

10 RING ROW

12 CAL ROW

12 PLANK WALK OUT

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

YOU GO, I GO

 

10 ROUNDS

12 CAL BIKE

9 BAR FACING BURPEE

6 POWER SNATCH