Samstag „Ballern“  5 Rounds for Time 10 Pullups 12 Thruster 500m Row o. Ski RX 40/30kg T.C. 25 Min

Freitag W.O.D A)  KB Complex Find your RM Complex in 15 Min 5 Double KB Hang Clean 5 KB Frontsquats B) Teams of 2 5Min Amrap Box Step ups into 10min Amrap 5 Syncro Push ups

Donnerstag Barbellcycling  A) Find your 1 RM Cluster T.C. 15 Min B) 15 Min Amrap 5 Deadlifts 3 Power Clean 1 Cluster (40%1RM Cluster)

Mittwoch W.O.D A)  Find your daily 1RM Deadlift 10-8-5-3-1-1-1 T.C. 20 Min B)  Chipper 50 Wallballs 40 Deadlifts 25 Wallballs 20 Deadlifts Wallballs RX 9/6 Scale 6/4  Deadlift 50% 1RM  T.C. 12 Min  

Dienstag A)  E1:30MOMx5 Rx  1 Wallwalk + Turn + Wallwalk down  scale:  1 Wallwalk B)  5 Sets 2:30 on 1:30 off 50 Double Unders 15/12 cal Row Max Reps Double Unders scale: Double Under Jumps C) 

Montag W.O.D E6MOM x 5  30 Min 10 double DB Snatch 15/12,5 /ScalePlate GTO 10 strict Pullups/ scale Ringrows 10  Ring Dips / scale 10 Box Dips 15/12 cal Erg  1 12/10 cal Erg 2  

Samstag

Freitag W.O.D A) 5x 10 Bench Press AHAP B) 10-9-8-7-6-5-4-3-2-1 Knees to Ellbows American KB-Swings KB Box Step over 24/16 kg T.C. 25 Min    

Barbellcycling  A) 5 Sets max Reps strict Press max Reps Push Press max Reps Jerks 2 Min Rest if you can do more reps than 45 in total add more  weight B) 5 Sets 5 Cleanpull

Mittwoch A) E2MOM x 6 8 KB Frontsquats AHAP B) E3MOM x5 5 strict HSPU / Pike Push ups 5/5 hang Power C&J 15/12 cal Assaultbike

Dienstag it’s fun you just have to believe in it E5MOM x4 2/1 Ropeclimbs 400m Run 12 DB Thruster   RX 22,5/15 kg legless Ropeclimb Advanced 15/12,5kg use Legs for Ropeclimb Beginner 10-12/ 5-8 kg scaled

Montag Deadball  Amrap 25 Min 50-40-30-20-10 Wallballs 10-10-10-10-10 Deadlifts into Max Shuttle Runs in remaining Time RX 9/6 kg Wallball  100/70kg Bar  Scale 6/4  50% 1 RM Bar 

Samstag 

Freitag  A) 5 Sets 20m heavy Farmers walk 20m heavy Sled Push T.C. 20 Min B) EMOM 12‘ Max Reps 1: Burpees 2: Jumprope 3: Goblet Squats 4: Rest 24/16kg Try to beet your Reps every

Donnerstag Barbellcycling  10 Rounds 12 Deadlifts 9 hang Power Cleans 6 Jerks 1 Min Rest after each Round T.C. 30 Min   Fortgeschrittene 50% 1RM Jerk  Beginner 30/20 kg 

W.O.D A)  20 Min Amrap Max Reps unbroken Pullups (swing up slow controlled way down) 400m Run or. 500m Row Change Run & Row every Round B)  Rumpf is Trumpf  

Dienstag  A) E2MOM x 6 12 Goblet Squats AHAP 12 Russian Swings AHAP B) In 14 Minutes Teams of 2 3 Rounds for Time 10 Syncro Burpees 30/24 cal Assaulbike You Go I Go into Max

Montag  A) E2MOM 5 Strict Press AHAP B) 15 Min Amrap 10 Hand Release Push ups 10 no Squat Wallball Shots 10 Wallball Squats 10 American KB-Swings 10 KB walking Lunges

Samstag

A) Kettlebell Complex for Quality 3 Hang Power Cleans 3 Frontsquats 3 S2O  find your heaviest Complex in 15 Min B) Every 2 Minute until Failure 6 Shuttle Runs 6-8-10-12-14+ X Burpees

Donnerstag Barbellcycling 30 Min EMOM 30 Sek Work 30 Sek Rest  For Max Reps Min 1: Deadlifts Min 2: Power Cleans Min 3: Jerks Min 4: hang Power C&Js Min 5: Rest use 50% of 1RM

Mittwoch A) Find your 1 RM Thruster in 15 Min 5-5-5-3-3-3-1-1-1 B) For Time Teams of 2 3km Row E2MOM 5 Syncro Thruster (50%1RM)  

Dienstag EMOM 20 Min 1: 1 Wallwalk Min 2: 1 Set unbroken  strict Pullups Min 3: 30 Sek Amrap Double Unders Min 4: Amrap Burpee Pullups Min 5: Rest  

Montag Intervalle 4 Sets 2Min on 2Min off 4x 20 m Shuttle Run 10 Hand Release Deadlifts 60/45 kg 10 Boxjumps over Max Reps No Squat Wallball Shots Finisher Heavy Sledpush

Restday

Samstag 21-15-9 Frontsquats 50/35 kg 6-3-1 Ropeclimbs 600 – 400 – 200 m Run T.C. 25 Min

Freitag A) Backbuilder 5 Sets im Supersatz max unbroken strict Pullups 10-12 unbroken Deadlifts 50-60% 1RM B) E4MOM x4 15/12 cal Bike 15 Burpees 15/12 cal Row    

Donnerstag Barbellcycling

Mittwoch A) E3MOM x5 6  Deadlifts 9 Boxjumps 12 Push ups B) 3 Rounds For Time 20 American Swings 20 Sek Plank 20 Hand to Hand Swings 20 Sek Plank 20 Russian Swings 20 Sek Plank

Dienstag W.O.D EMOM 20 Min 1: 2 Wallwalks Min 2: 30 Sek Amrap 1 strict Pullup 1 K2E Min 3: 30 Sek alt.  KB Clean & Jerk Min 4 : 15/12 cal Bike Min 5 Rest

Montag W.O.D Benes Birthday Workout Strongman Fun  Sledpush & Pull Farmers Walk Sandbag Carry Overhead Press

Samstag „Ballern“ 10 Rounds or to fail E2MOM 11 Wallballs 10 alt. DB Snatch add 2 Reps every Round

Freitag E3MOM x3 200m Run Max Reps strict Pullups E3MOM x3 200m Run Max Reps unbroken Push ups E3MOM x3 200m Run Max Reps unbroken Airsquats   Zubringer Funktional BB

17:30 – 18:45 Yoga 🧘🏻‍♀️ 19:00 – 20:00 Weightlifting

Mittwoch  Stephanie und Lisa Verena‘s Geburtstags Workout   Amrap 12‘ 22 Deadlifts You GoI Go 8 Syncro Burpees 19 Syncro Airsquats 87 Single Unders You Go I Go 3 Min Rest  Amrap 6‘ 23 Boxjumps You

Dienstag Fitness Bundesliga

Montag  A) Strenght  Find your daily 5 RM Deadlift 5-7 Sets T.C. 20 Min   B) Metcon  For Time 100 Deadlifts 20 Burpees over Bar EMOM 10 Wallballs 9/6 kg DL 50% 1RM T.C. 12 Min

Sonntag Restday

Samstag W.O.D Tomke‘s Birthday Workout 37 Min Amrap 1985 m Row o. Ski  You go, I go Partner do  Plank o. Wall-Sit into 8 Rope Climbs ( you go, I go) 11 Pull ups / Ring

Freitag Fitnessbundesliga Workout

Donnerstag  17:30-18:45 Yoga 🧘🏻‍♀️ 19:00 – 20:00 Uhr Gewichtheben A) 3  Sets als Complex 3 Power Clean 3 Fontsquats B) 3 Sets als Complex 1 Power Clean 2 Hang Power Clean 3 Frontsquat C) 3 Sets als

Mittwoch Warm up  KB Swing Progression Rep up to your 5×5 DL Weight Metcon For Time 9-7-5-3-1 Deadlifts 250-500-750-1000m Row Workout starts  with DL & ends with DL Row between Sets (DL 5×5 Weight) T.C. 20

Dienstag A)  Skill / Stenght E2MOM 1 Wallwalk + üben kontrolliert zu stehen B)  22 min Amrap Buy in 1500/1200 m Row into 21-15-9 Burpee Pullups American KB- Swings into Max Reps Ropeclimbs RX 24/16kg KB

Montag A) Find your 5RM Thruster T.C. 20 Min B) Metcon earn the Ergs 3 Rounds 3 Min on 2 Min off 15 Thruster 40% 10 Burpee over Bar 12/10 cal Row Max cal Ski Erg

Sonntag Restday 

Samstag

Freitag Preperation 3 Sets 15/12 cal Row 5 Burpees over Rower as fast as possible Rest as needed minimum 2 Min. Metcon 20 Min For Time into Amrap A) For Time 27-21-15-9 Cal Row Burpees over

Donnerstag 17:30-18:45 Mobility 19:00-20:00 Gewichtheben A) E2MOM x5 Complex 1 Power Clean 2 Hang Power Clean 3 Frontsquats B) Find your 5 RM Hang Power Clean