KW 37
MONTAG: 18:00 – 19:30 UHR:
SKILL: TTB
5 MIN SHOULDER MOBILITY
3 ROUNDS
10 LEG LOWERS
5 KIP SWING (SAUBER UND KONTROLLIERT)
MAX SEC TUCK HANG
EVERY 2 MIN X 4
4 SINGLE LEG TTB OR SINGLE LEG TOE TO RING
EVERY 2 MIN X 5
3 – 6 KIPPING HANDSTAND PUSH UP (NEGATIVE ODER PIKE PUSH UP)
2 ROUNDS
12 HOLLOW BANDED PULL OVER
12 DUAL KB ROW
AMRAP 20
MAX DISTANCE BIKE / ROW
EVERY 2 MIN:
3 BURPEE
4 PUSH UP
5 AIR SQUAT
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
EMOM 8
EVERY MINUTE 1 POWER CLEAN (CLIMBING WEIGHTS FROM 55-85% 1 RM)
EVERY 2 MIN X 3
4 BACK SQUAT TEMPO 20X1
3X5 CLEAN PULL
2 ROUNDS FOR TIME
30 CAL ROW
25 TTB
20 WALL BALL
15 POWER CLEAN
10 PULL UP
3 MIN REST
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
EVERY 2 MIN X 5
5 BARBELL GOOD MORNING
3 SUPERSETS
6 DYNAMIC LOAD STRICT PRESS (HEAVIER THAN LAST WEEK)
10 BARBELL OVERHEAD WALKING LUNGE
2 ROUNDS
15 BANDED PULL THROUGH
12 KB HAMSTRING MARCH
KB COMPLEX
FOR QUALITY (HEAVY SINGLE KB)
5 SINGLE ARM KB SIDE SWING LEFT ARM
5 SINGLE ARM KB ALT. REVERSE LUNGE LEFT ARM
5 SINGLE ARM KB THRUSTER LEFT ARM
5 SINGLE ARM KB SUMO DEADLIFT HIGH PULL LEFT ARM
5 SINGLE ARM KB SIDE SWING RIGHT ARM
5 SINGLE ARM KB ALT. REVERSE LUNGE RIGHT ARM
5 SINGLE ARM KB THRUSTER RIGHT ARM
5 SINGLE ARM KB SUMO DEADLIFT HIGH PULL RIGHT ARM
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
IN TEAMS OF 2
YOU GO, I GO
20 ROUNDS
10 WALL BALL
5 PULL UP
DIRECTLY INTO
16 ROUNDS
10 DEVIL PRESS
5 DIPS
DIRECTLY INTO
12 ROUNDS
10 DUAL DB CLEAN AND JERK
80 M RUN