Freitag A) Find your 1 RM Complex 1 Power Clean 1 Frontsquat 1 S2O B) EMOM 12‘ Min 1: 3 Clean  3 Frontsquat 3 S2O  (50% A) Min 2: 10/8 cal Erg Row – Bike – Ski-

We will do some stuff like that it will be fun 💪🏻

Mittwoch Kraft Metcon 

Dienstag

Montag A) CrossFriesen Standard 5 Runden Min 1: 5 Backsquats 70% 1RM Min 2: 15/12 cal Row Min 3: Rest B) Metcon 8 Min Amrap 5 Wallballs RX 9/6 kg 10 DB walking Lunges RX 22,5/15kg

A) Strenght For Time 30 strict Press 75% 1 RM Barbell starts on Floor every Time you Break your Set do a Power Clean B) Metcon  12 min Amrap 10 alt. DB Clean & Jerk 15

Donnerstag 17:30 – 18:45 Yoga 🧘🏻‍♀️ 19:00 – 20:00 Uhr All in Barbellcycling Kettlebellcycling Dumbellcycling Deadlift Clean Jerk C&J

Mittwoch Metcon Sammel so viele cal wie möglich EMOM1:30 Rest 0:30 Burpees Airrunner Skiergo Rudergerät Airbike Tausche alle 2 Minuten das Ergometer und halte deine cal an der Tafel fest. Haben am Ende zwei Personen die

Dienstag Kraft Strict press 3×5 80% 3×3 85% 3×1 90% % von 1RM strict press Metcon AMRAP 15 20 DB walkinglunges 15 pushpress 10 airsquats 5 pushups RX DB Overhead Lunges 22,5/15 kg scale DB lunges

Montag Deadlift 3×5 80% 3×3 85% 3×1 90% % von 1RM Deadlift Metcon 50-40-30-20-10 Boxjumps/ step ups Situps T.c. 18 min

Freitag A) Squats B) Metcon Teams of 2 Amrap 9 12 Wallballs 12 Medball Lunges 12 Burpees

Donnerstag Teams of 3 30 Min Amrap  Buy in 2000 m Row into 30 Rounds 2 Works Syncro 1 Rest 3/3 Cleans 3/3 Frontsquats 3/3  S2O Single Kettlebell per Side into Max cal Assaultbike RX 1×24/1x16kg

Mittwoch A) Find your daily 1RM B) Metcon  12 Min Amrap Teams of 2 20 Burpees over Bar lateral 20 Power C&J 20 Situps Bar 60% aus A Split as you want

Dienstag A) Kraft 15 Min Amrap 1-2-3-4-5-6-7-8-9+1 Reps RX Strict Pullups Knee K2E Strict Wallfaceing HSPU Scale Band Pullups Knee Raises Push ups B) Metcon Amrap 10` 10 alt DB Snatch RX 22,5 /15kg 2,4,6,8,10 +

A) Strenght Teams of 2 Find your daily 1RM Power Clean + Frontsquat T.C. 15 Min B) Metcon  12 Min Amrap Teams of 2 1000m Row 60 Frontsquats 60%1RM 500m Row 30 Frontsquats 60%1RM into Max

A) Strenght SB Clean Leadder B) Teamwod Team of 3 5Min EMOM Syncro Burpees into 3x 5 Min Amrap 1 Min Rest Row Ski Bike For Max Cals

Freitag A) Metcon 7 Rounds for Time 200m Shuttle Run 15 Airsquats 10 DB C&J T.C. 20 Min B) Handstand

Mittwoch A) Strenght Power Clean & Frontsquat would be good to know your Frontsquat weights 50% 70% & 85% of 1 RM B) Metcon 10 Min Amrap 10 Deadlifts 60% 1RM 20 Wallballs 9/6 kg  

A) Kraft  E3MOM x 5 Max Reps Push Max Reps Hip Flex (Core) RX strict Ring Dips strict Knees to Ellbows Scale Push ups / Push ups + Band Hanging Knee Raises B) Metcon  „Aphrodite“ RX

Montag Gobletsquats & Erg‘s

SAMSTAGSBALLEREI 

Freitag A) E3MOM x5 1 Power Clean 3 strict Press 6 Push Press 15 unbroken Ringrows 75% 1RM strict Press   B) Metcon Amrap 13‘ Teams of 2 You Go I Go 2 Ropeclimbs 4 Wallwalks

Donnerstag 20 Min Amrap             Teams of 2           Split Reps as you want 20 DB Deadlifts 20 DB Snatch 20 DB S20 20 DB Lunges 20

Mittwoch A) E3MOM x5 5 Deadlifts 70% 1 RM 10 Goblet Squats RX 24/16 kg B) Amrap 11 Min Teams of 2 You Go I Go 5 KB Box step over 24/16 kg 6 Wallballs 9/6

Dienstag A) Flugsimmulator 5 Min 10-20-30-40-50…. +10 Single Unders 1-2-3-4-5 Sek + 1 Handstandhold B) E3MOM x5 1 Set Max Reps strict Pullups 15/12 cal Erg of Choice Change Erg every Round C) 12 Min Amrap

Montag A) For Time 30 Backsquats 60% 1 RM every Time you Break your Set do 15/12 cal Erg of Choice T.C. 15 Min B) 10 Min Amrap 2-4-6-8-10 +2 alt DB Snatch 1,2,3,4,5 + 1

Freitag A) For Time 25 strict Press 75% 1RM Barbell on Floor do a Clean every Time you break up your Set  B) 13 Min Amrap 21 Double Unders 15 American KB-Swings 9 strict Pullups 6

Donnerstag 17:30 – 18:45 Yoga 19:00 – 20:00 W.O.D Barbellcycling  medium Weight &  high Reps Barbellmovements  learn to move a barbell as efficiently as possible

Mittwoch A) E3MOM x5 5 Deadlifts 75% 15/12 cal Assaultbike 15/12 cal Row 15/12 cal Ski Change Erg every Round B) Metcon  21-15-9 Buy in 50 Russian Swings American Swings Wallballs Burpees Buy out 50 Jumping

Dienstag A) Handstand Skill   B) E4MOM x5 1 Power Clean + 5 strict Press 70% 5 strict Pullups + 5 strict K2E 50 DU’s T.C. 4 Min each Round    

Montag Teamwod Hyrox Style  

Sonntag Restday 

Samstag 12 Days of X-Mas

Freitag X-Mas Total  1 RM strict Press 1 RM Backsquat 1 RM Deadlift

Donnerstag 17:30 – 18:45 Yoga 🧘🏻‍♀️ 19:00 – 20: 00 Uhr Barbellcycling

Mittwoch A) 4 Rounds for Time 5/5 KB Clean&Jerk 10 Box Jump step down 15 Abmat Sit-ups 20 Double Unders RX 24/16 kg T.C. 20 Min B) Core Teams of 2 5x 5/5 Turkish Sit-ups AHAP

Dienstag A) Strict Press 5-4-3-2-1 70-75-80-85-90 % B) EMOM 5 strict Pullups 10 Push ups 15/12 cal Erg of Choice C) Tabata Bar Hang

Montag A) Backsquats E3MOM 15 5-4-3-2-1 70% -75%-80%-85%-90% B) Metcon 10 Min Amrap 2-4-6-8-10 +2 DB Snatch Cal Erg of Choice C) Core  

Freitag   Gymnastic Strenght & KB Moves

Donnerstag 17:30 – 18:45 Yoga 19:00 -20:00 Uhr W.O.D A)  Snatch Technik B) Barbellcycling

Backsquats 3×5 @ 75% 3×3 @ 80% 3×1 @ 85% T.C. 20 Min Intervalle 5 x 1:30 Min on 1 Min off 6 KB Box step overs 12 Wallballs Max Reps Double Unders RX 24/16kg KB

Dienstag A)  strict Press  3×5 @75 3×3@80 3×1@85 B) Metcon  Amrap 12 Teams of 2 10 m Handwalk 10 strict Pullups 500 m Row 2 Min Rest  5 Min Amrap Flight Simulator 5-10-15-20-25-30-35-40-50 unbroken Double Unders

Montag A) Deadlift  Deadlifts 3×5@75% 3×3@80% 3×1@85% B) Metcon  Amrap 12 Teams of 2 10  Man Maker You Go I Go 20 Dumbbell Turkish Sit-Ups You Go I Go 100  Double Unders    

Samstag Mit dem Laden des Videos akzeptieren Sie die Datenschutzerklärung von YouTube.Mehr erfahren Video laden YouTube immer entsperren

Freitag Beginner Class 17:00 – 18:00 Uhr Warm up Ski / Slamball DB Deadlift DB Clean DB Press + Push Press Kraft  Schulterdrücken / Strict Press Metcon  EMOM 30 Sek on 30 Sek off  1-3 Work

Freitag A) Strenght  Find your 3RM Thruster T.C. 15 Min B) Metcon  Chipper RX 30 Thruster 25/20kg 30 Burpee Pullups 30 SA Devil Press 22,5/15kg T.C. 10 Min    

Barbellcycling  21 cal Row 18 Squat Snatch 15 cal Row 12 Squat Snatch 9 cal Row 21 cal Row 18 Squat Clean 15 cal Row 12 Squat Squat Cleans 9 cal Row T.C. 30 Min

Mittwoch A)  5×5 Backsquats 60/70/75/80/85 % B)  Metcon E3MOM x5 20 American KB-Swings 15 Gobletsquats 10 Burpee over KB RX 24/16 kg KB