KW 16
MONTAG: 18:00 – 19:30 UHR:
10 MIN MOBILITY
4 SUPERSETS
10 DUAL KB Z PRESS
10 KB BENT OVER ROW
20 SEC HOLLOW ROCKS
90 SEC REST
EVERY 2 MIN X 6
1 POWER CLEAN AND JERK + 1 SPLIT JERK
FRONT SQUAT
4,3,3,3 TEMPO 44X4 (4 SEC NEGATIVE, 4 SEC HOLD, FAST STAND UP, 4 SEC PAUSE AT THE TOP)
AMRAP 15
19 WALL BALLS
19 CAL ROW
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
100 AIR SQUAT
90 SIT UP
80 DU
70 WALL BALL
60 AMERICAN KB SWING
50 BURPEE
40 TTB
30 BOX JUMP
20 PULL UP
10 HSPU
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
EVERY 3 MIN X 4
10 BANDED HAMSTRING CURL
5 BACK SQUAT (CLIMBING WEIGHTS)
EMOM 12
1: 20 SEC PULL UP
2: 20 SEC TTB
3: 20 SEC DU
IN 2 TEAMS OF TWO
10 ROUNDS
12/10 CAL ERG BIKE
6 BURPEE BOX JUMP OVER
TC 20 MIN
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:30 UHR
TEAM WOD (2 OR 3)
AMRAP 35
1 MIN ON – 1 MIN OFF
25 PUSH UP, CLIPPING YOUR PARTNER
25 SYNC PLATE GROUND TO OVERHEAD
20 SYNC RUSSIAN TWIST WITH PLATE
20 SYNC OH WALKING LUNGE WITH PLATE
20 SYNC TTB
10 SYNC BURPEE TO PLATE