Kategorie-Archiv: Allgemein

KW 36

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

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

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

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

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

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

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

KW 29

KW 29

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

EMOM12

1: 8-10 ROTATIONAL MED BALL TOSS

2: 50 SEC TOE TAPS 

3: 5-8 PUSH UP

4: 10 LYING VERTICAL TOSS

 

4 ROUNDS

5 DIP

10 BARBELL FLOOR PRESS

15 CAL BIKE

10 RENEGADE ROW

 

DIENSTAG: 18.00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

4X 6-8 BOX SQUAT

3X 10-12 BANDED HAMSTRING CURL

 

AMRAP 12

20 DU 

3 WALL WALK

12 CAL BIKE

 

DONNERSTAG: 11:00 – 12:00 UHR !! OHNE COACH !!

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

 

EVERY 3 MIN X 4

3 FRONT SQUAT + 3 STRICT PRESS 

 

3 SETS

200 M SKILL MILL 

15 M SLED PULL

10 HAND RELEASE PUSH UP

 

FREITAG: 17:30 – 18:30 UHR

3X 16 ALT. BARBELL BACK RACK WALKING LUNGE 

 

3 SUPERSETS

8/8 DB ROW

12 BANDED FACE PULL

 

12-10-8-6-4

CAL ROW

GOBLET BOX STEP UP

SIT UP

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 15

10 SQUAT CLEAN

15 DB PUSH PRESS

 

5 MIN REST

 

5 ROUNDS FOR TIME

400 M RUN 

12 OH SQUAT

 

KW 28

KW 28

MONTAG: 18:00 – 19:30 UHR

12 MIN SKILL: SQUAT CLEAN

 

6X 3 POWER CLEAN + 3 FRONT SQUAT; 90 SEC REST

 

EVERY 5 MIN X 4

16 ALT. DB SNATCH

10 DDB DEADLIFT

8 DDB BURPEE (NO JUMP)

8 CAL ROW
DIENSTAG: 18:00 – 10:00 UHR

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SNATCH COMPLEX

EMOM 8

3 SNATCH GRIP DEADLIFT

2 HANG SNATCH

 

FOR QUALITY

10-8-6-4-2

RING BODY SAW

THRUSTER

DU

REVERSE LUNGE

 

DONNERSTAG: 11:00 – 12:00 UHR !! OHNE COACH !!

9 MIN TTB SKILL WORK ON YOUR OWN

EMOM9: 4-6 REPS

 

4X 8 /8 BULGARIAN SPLIT SQUAT

4X10 DEFICIT BARBELL ROMANIAN DEADLIFT

 

9-12-15

CAL BIKE

KNEELING GOBLET PRESS

KB RUSSIAN TWIST

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS:

8/8 SEATED SINGLE ARM ARNOLD PRESS

10 KB TRICEP EXTENSION

8-10 LATERAL RAISE

60 SEC REST 

 

AMRAP 10

8 PUSH PRESS

6 PUSH UP

4 BURPEE PULL UP

160 M RUN

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

8 ROUNDS

ACCUMULATE AS MANY TTB AS POSSIBLE

 

1 MIN ON – 1 MIN OFF

20 DU

4 DEVIL PRESS

MAX TTB

 

KW 27

KW 27

MONTAG: 18:00 – 19:30 UHR

SKILL: PISTOL SQUAT

 

EMOM 12

1: 5/5 SINGLE ARM KNEELING DB PUSH PRESS

2: 5/5 SINGLE ARM DB OVERHEAD TALL KNEELING TO STANDING

3: TALL KNEELING HAMMER BICEP CURL

 

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

TTB 

RING ROW

PUSH UP

 

5-4-3-2-1

RIGHT ARM TURKISH GET UP

LEFT ARM TURKISH GET UP

WALL WALKS

TC: 20 MIN

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: RING DIP

EMOM 5: 4 RING DIP

 

AMRAP 20

5/5 KB WINDMILL

10/10 KB CLEAN AND PRESS

15 KB SUMO DEADLIFT HIGH PULL

20 AMERICAN KB SWING

 

DONNERSTAG: 11:00 – 12:00 UHR !! OHNE COACH !!

FOR QUALITY 14 MIN

16 ALT. DB BENCH PRESS

8/8 DB ROW

80 M DB FRONT RACK CARRY

 

OH MY CORE:

3 SETS:

15-20 SEC L SIT HANG

15 KB STRAIGHT LEG SIT UP

15 KB RUSSIAN TWIST

 

21-15-9

PULL UP

BURPEE

JUMPING AIR SQUAT

 

FREITAG: 17:30 – 18:30 UHR

4 SUPERSETS:

HALF KNEELING LANDMINE PRESS: 6 EACH ARM

PLANK WALK UP: ALT. 12 -16 REPS

 

AMRAP6

3 MAN MAKER

20 DU

2 MIN REST

 

AMRAP6

4 CLEAN AND JERK

6 CAL BIKE

2 MIN REST

 

AMRAP6 

4 POWER SNATCH

6 CAL SKI

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

AMRAP 36- SWITCH WHENEVER YOU WANT/ NEED ;)

5 HANDSTAND PUSH UP

25 SINGLE ARM DB THRUSTER (22,5/15 KG)

20 DEADLIFT (90/ 60 KG)

21 CAL ROW