Der neue Kursplan ist gültig ab 'Montag, dem 01.07.2019!

 


Trainingswoche KW 2

07.01.2019

G

“Mary”

20 Minute AMRAP
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups
————————

08.01.2018
MW

1RM Retest
Bench Press
————————
5 Rounds 2 Min On / 2 Min Off
20 Back Squats 50/35
Max Cal Row" "GWM
50 sdhp 
50 thruster 
50 pull up
50 box jump
50 kb clean a press
50 sit up
buy out 1000 m row
————————

09.01.2019
GW

Kraft:
1rm Retest 
Deadlift
————————
6rtf
10 alt. Db snatch
10 push ups
4 burpee box over
————————

10.01.2019
M

30 in amrap
Team of 2: 
1000m row
50 Shuffle run
200 DU
————————

11.01.2019

TeamWOD
10 min deadlift 80/50
3 min rest
10 min pull up
3 min rest
10 min push press 40/25
————————

12.01.2019

Strength Fundamentals:
1RM Retest of one of the 4
————————

WOD

5 rounds 50/30
5 power clean
5 thruster 
5 power snatch 
5 weighted pull up
5 hackenschmidt"


Trainingswoche KW 51

Montag 17.12.
M
HIIT 15 min AMREP: work 1 min, rest 30 sek,: Ski, row, DU*
Every minute change station
——————
 
Dienstag 18.12.
GW
 
Kraft:
5x 9 @ 75%
Bench Press
——————
For Time
20 Burpees
6 Rounds "The Chief"
10 Burpees
4 Rounds "The Chief"
5 Burpees
2 Rounds "The Chief
——————
 
Mittwoch 19.12.
MGW
 
5 rounds
10 deadlift
5 mu
10 kb snatch
5 strict hspu
buy out
200 du‘s/500 su’s
——————
 
Donnerstag 20.12.
MG
 
Kraft:
5x 9 @ 75%
Deadlift
———————
amrap 15min
30 du’s
15 Box Jumps
15 pull ups
——————
 
Freitag 21.12
W
Backsquat 5x5
 
Must be heavy
——————
 
Samstag 22.12.
core explosion
 
5 rounds
20 kb oh box steps
20 russian twist
20 kb hip up
20 floor wipers
20 side bend
——————
 
Sonntag 23.12.
 
Strength Fundamentals:
5x 9 @ 75%
Strict Press
————————
WOD:
Team of 2 (2 rounds)
one work one row
10 hspu
20 deadlift 90/60 kg
30 box jumps
50 pull up
50 wbs
40 walking lunges with plate 20/10 kg
3 min rest after both athletes finish one round"

Trainingswoche KW 50

Dienstag 11.12.
G

Kraft:
5x 10 @ 70%
Deadlift
——————
15 min. Amrap
20 push ups
35 situps
50 air squats

——————

Mitwwoch 12.12.
MG

Team of 2 
1200 m row,1000,800,600,400,200
between row
40 push up
30 thruster
20 pull up
10 sync burpees

——————

Donnerstag 13.12.
WMG

Kraft:
5x 10 @ 70%
Strict Press
———————
5 rounds
5 hspu 
5/3 muscle up
10 power snatch
20 American swings
30 situps

——————

Freitag 14.12.
MW

Fight gone bad
3 Rds

1 min row for cal
1min SDHP
1min Boxjumps 
1min Push press
1min Wallball

——————

Samstag 15.12.

8 min emom
8 chin ups 

——————

Sonntag 16.12.

Strength Fundamentals:
5x 9 @ 75%
Back Squat

——

WOD:
Team of 2
29 min(30sec for every partner)
1 min wbs
1 min t2b
1 min push press 35/25
5 min cal. row
6 min rest "


Trainingswoche KW 48 - 26.11.-03.12.2018

Trainingswoche KW 48
 
Montag 26.11.2018
MG
 
2 Rounds for Time
45 Wallballs
20/15 Cal Row/Ski/
Bike
——————
 
Dienstag 27.11.2018
W
 
Kraft:
5x 10 @ 70%
Back Squat
——————
15 Minutes Time for
9-6-3 "Fran"
9-6-3 "Elizabeth"
9-6-3 "Diane"
 
——————
 
Mittwoch 28.11.2018
GW
 
8 min emom 3r
clean&jerk
5 rounds
10 box jumps
10 medball push
ups
10 k2e
60 sec plank
 
——————
 
Donnerstag 29.11.2018
MGW
 
Kraft:
5x 10 @ 70%
Bench Press
——————
10 rounds of:
4 pistols each leg
8 burpees
16 deadlift
 
——————
 
Freitag 30.11.2018 mit Dani
MG
 
Modified „Michael“ =>
 
3 Rds for time
500m row
50 Backextension
50 Sit ups
 
——————
 
Samstag 01.12.2018
 
tabata this
 
——————
 
Sonntag 02.12.2018
Strength Fundamentals:
 
5x 10 @ 70%
Deadlift
——————
 
WOD:
 
deck of cards

Trainingswoche KW 47 - 19.-24.11.2018

Montag 19.11.
WMG

For time:
60 alternating pistols
50 wall-balls, 
40 box jumps, 
30 deadlifts, BW.
20 power cleans, BW
10 front squats, BW
------------------------------

Dienstag 20.11.
MW

Kraft:
5x 11 @ 65%
Bench Press
——————
Power Snatch 35/25
Cal Row/Ski/Bike

15-12-9
Thruster 35/25
Cal Row/Ski/Bike
------------------------------

Mittwoch 21.11.
G

10,8,6,4,2
hspu 
pull up
pistols 

21/15/9
push up
dips
------------------------------

Donnerstag 22.11.
MG

Kraft:
5x 11 @ 65%
Deadlift
——————
20 min. Amrap
5 pistols
10 pullups
20 du’s
------------------------------

Freitag 23.11. mit Johanna
WMG

------------------------------

Samstag 24.11.
Ivan the terrible

------------------------------

Sonntag 25.11.

Strength Fundamentals:
5x 11 @ 65% 
Strict Press

WOD:

6 rounds 

30 sec. squat hold
30 air squat
30 sec. push up hold
20 push up
30 sec. handstand hold
10 push press


Trainingswoche KW 46 - 12.11.-18.11.2018

Montag 12.11. - GWM
 
Teams of 2
0:00-10:00
50 Cal Row/Ski/Bike
Amrap relay 
10 Deadlift 60/40
10 Burpees over Bar
 
10:00-20:00
50 Cal Row/Ski/Bike
Amrap relay
10 Front Squat
10 Toes To Bar 
 
20:00-30:00
50 Cal Row/Ski/Bike
10 Shoulder To Overhead
10 Pull Ups 
 
------------------------
Dienstag 13.11. - GW
 
Kraft:
5x 11 @ 65%
Deadlift
——————
AMRAP 12 Minuten
1-2-3-4-5..
Power Snatch 50/35
15 Wallballs
 
------------------------
Mittwoch 14.11. - M
 
5 rounds
2 min cluster 1 min rest
 
10 min amrap
20 kB swing
20 mountain climber
20 jumping jacks
6 min sit up to hip up
 
------------------------
Donnerstag 15.11. - MW
 
Kraft:
5x 11 @ 65%
Strict Press
——————
Team wod of 3
3 rds of:
1500m row
60 db snatch
Buy out:
150 medball clean
 
Freitag 16.11. - GWM
 
-----------------------
Samstag 17.11.
 
50.40.30.20.10
kb swing
sit up
push up
air squat
 
------------------------
Sonntag 18.11.
 
Strength Fundamentals:
5x 11 @ 65%
Back Squat" "5 rounds
( 2 min rest between)
 
5 clean
10 deadlift(rum.)
5 strict press
10 frontsquat

Trainingswoche KW 45 - 05.11. - 11.11.2018

Montag 05.11.

MGW

 

For time:

60 cal row

50 ring-dips

40 DL . BW

30 bench presses,

. BW

20 jerks, . BW

10 GHD sit ups

 

Dienstag 06.11.

MG

 

Kraft:

5x 12 @ 60%

Strict Press

——————

Every 3 Minutes

until failure

30 Double Unders

15 Wallballs

Increase Wallballs

by 5 Reps each

Round

 

Mittwoch 07.11.

W

 

10x2 deadlift

(90% mr)

 

15 min emom

3 power clean

3 frontsquat

3 push jerk

 

Donnerstag 08.11.

GW

 

Kraft:

5x 12 @ 60%

Back Squat

——————

25 lunges w.

dumbel/kb

50 box jumps

50 du’s

25 deadlift

50 sit ups

50 t2b

25 lunges w. db/kb

 

Freitag 09.11.

MGW

---

 

 

Samstag 10.11.

 

6 rounds

12 deadlift

10 pull up

6 clean &jerk

5 lateral burpees

 

Sonntag 11.11.

Strength

Fundamentals:

5x 12 @ 60%

Bench Press

----

 

WOD

40 min amrap in a

team of 2

40 burpees

400 m row

40 kb push press

400 m row

40 pull up

400 m row

40 push up

 

400 m row


Trainingswoche KW 44 - 29.10. - 04.11.2018

Montag 29.10.

MG

 

EMOM 12 Minuten

1. 3-5 Muscle

Ups

2. 40-60

Double

Unders

---

For Max Reps

From 0:00-5:00

50/40 Cal Row/Ski/

Bike

Max Handstand

Push Ups

 

From 5:00-10:00

50/40 Cal Row/Ski/

Bike

Max Burpees Over‘

 

From 10:00-15:00

50/40 Cal Row/Ski/

Bike

Max Toes To Bar

 

--------------------------

 

Dienstag 30.10.2018

WMG

Kraft:

5x 12 @ 60%

Bench Press

——————

AMRAP 15

Minuten

30 Double Unders

15 Power Clean

30 Double Unders

15 Toes To Bar

 

--------------------------

Mittwoch 31.10.

 

MW

 

Kraft: 5x5 snatch

20 min amrap

5 burpees

5 high knee jumps

5 du‘s

60 sec. Plank


--------------------------


G

Feiertag (von 10-18Uhr Open Gymnasium möglich)

Open Gym WOD
Conditioning:

3RDS for time

1000m row

10 bar muscle ups

21 burpee box jump over

 

Midline Strength

3 rounds not for time

7 inchworm

35 abmat situps

 

--------------------------


Freitag 02.11.

MG

 

400 jump rope

40 dips

40 situps

40 push ups

300

30…

200..

20

100..

10..

 

--------------------------

Samstag 03.11.

2 rounds

50 one arm kb oh

lunges

100 goblet squats

50 kb swing

100 russian twist

50 kb strict press

100 kb side bend

 

--------------------------

Sonntag 04.11.

Strength

Fundamentals:

5x 12 @ 60%

Deadlift

 

----

WOD

 

team of 2

 

2 rounds “300”


Trainingswoche KW 42 - 15. - 21.10.2018

Montag 15.10.2018
 
From 0:00-15:00
15-12-9-6-3
Power Cleans 60/40
Handstand Push Ups
Toes To Bar
 
From 15:00-30:00
3rm Front Squat"
 
-----------------------
 
Dienstag 16.10.2018
 
Kraft:
Strict Press + B.-Curls
——————
1000m Row
Then 3 Rounds
21 Deadlift 60/40
15 Lateral Burpees over Bar
9 Push Jerk
 
------------------------
 
Mittwoch 17.10.2018
 
4 rounds
1) 30 sec. Pull up
30 sec.rest
2) 30 sec.push up
30 sec. rest
3) 30 sec. WBS
30 sec.rest
4) 30 sec. Ropes
kipping
90 sec.rest
 
--------------------------
 
Donnerstag 18.10.2018
 
Kraft:
Benchpress + pullups
——————
1 - 2 - 3 - ……
Clean
Fs
Ohs
 
--------------------------
 
Freitag 19.10.2018
 
20-15-10-5
Power Snatch
K2E
Push Press
Box Jumps w. Step down
M: 30/40kg
W: 20kg
 
-------------------------
 
Samstag 20.10.2018
 
WOD
4 rounds
20 wbs
20 t2b
20 from knees to high jump
20 Diamond push up
20 chin ups
 
--------------------------
 
Sonntag 21.10.2018
 
Strength Fundamentals:
Strict Press + Backsquats
 
WOD:
Team of 4( 2 work together)
300 pull ups
400 Push ups
500 sit ups
600 air squats

Trainingswoche KW 41 - 08. - 14.10.2018

Montag 08.10.18:

WOD
For time:
squat clean 10-9-8-7-6-5-4-3-2- 1-2-3-4-5-6-7-8-9- 10

——

Dienstag 09.10.18:

Kraft:
Benchpress + pullups 
—————— 
WOD
Amrap 18min
18/15 Cal Row
15 Box Jumps Over 15 Handstand Push Ups

——
Mittwoch 10.10.18:

Kraft:
8 min Emom
5 hang power clean
————————
WOD
5 rounds
5 hspu
3 muscle up 
10 box jumps 
20 kB swing 
30 du’s

——

Donnerstag 11.10.18: 

Kraft:
Strict Press + biceps curls
——————
WOD
8 min. Amrap
30 du’s
15 american swings

——

Freitag 12.10.18:
5 rounds
20 pullups
30 situps
30 push ups
20 ttb
30 airsquats

——

Samstag 13.10.18:

Team Wod(2)

1600 m row 
200 push up 
1200 m row 
100 pull up 
800 m row 
200 squats

——

Sonntag 14.10.18:

Strength Fundamentals: 

Benchpress + Dealift

———
WOD:

bear complex


Trainingswoche KW 40 - 01. - 07.10.2018

Montag 01.10.2018

For Time
50-40-30-20-10
Wallballs
Double Unders
Sit Ups

——————————
Dienstag 02.10.2018

Kraftpart : Zyklus 3 
5x 75%
3x 85%
1+x 95%

+ 2x 5x10
—————— 

EMOM 12
From 0:00-4:00 3 Hang Squat Snatch
From 4:00-8:00 2 Hang Squat Snatch
From 8:00-12:00 1 Hang Squat Snatch

4 Rounds for Time
500m Row
10 Overhead Squats 60/40

—————————
FEIERTAGSWOD mit Dragisa 03.10.2018

Kraft: Death by minute frontsquat

Barbara

————————

Donnerstag 04.10.2018

Kraftpart : Zyklus 3 
5x 75%
3x 85%
1+x 95%

+ 2x 5x10
———————
21 -15 - 9
Push Up
Power Snatch
OH Lunges

—————————

Freitag 05.10.2018
ne prepared dir the unknown. . .

—————————-
Samstag 06.10.2018

50 frontsquat
100 lunges
50 deadlift
50 pull up
50 Push press
100 Push up

———————
Sonntag 07.10.2018

Strength Fundamentals:
Strict Press + Backsquats

————

WOD

8 min amrap
10 wbs
10 cal row

1 min rest

7 min amrap
10 box jumps
10 knees to elbow

1 min rest

6 min amrap
1 min rope jumps 1 min burpees