KW 16
MONTAG: 18:00 – 19:30 UHR:
SKILL: OVERHEAD SQUAT (WOCHE 4/4)
HIP AND OVERHEAD MOBILITY 10 MIN
2 ROUNDS EACH ARM
SINGLE ARM COMPLEX
5 FRONT SQUAT
5 SOTS PRESS
5 OVERHEAD SQUAT
3 SUPERSETS
6 OVERHEAD SQUAT
5/5 HEAVY WINDMILL
2 MIN REST
PUSH PRESS 15 MIN
1 X 6
3 X 4
EMOM 12 (45 SEC WORK – 15 SEC REST)
1: MEDBALL SQUAT
2: MEDBALL SIT UP
3: MEDBALL PUSH UP
4: REST
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
FRONT RACK/ SHOULDER MOBILITY 10 MIN
SKILL: CLEAN AND JERK (WOCHE 4/4)
2 ROUNDS EMPTY BAR
5 HANG CLEAN
5 POWER CLEAN
5 SPLIT JERK
EVERY 2 MIN X 4
5 POWER CLEAN (KURZE PAUSE AUF KNIEHÖHE- AUF SIGNAL DES COACHES STANGE UMSETZEN)
BUILD A 3 RM COMPLEX IN 10 MIN
3 POWER CLEAN
2 FRONT SQUAT
1 PUSH JERK
AMRAP 8
15 SIT UP
8 DUAL DB CLEAN
8 DUAL DB SHOULDER TO OVERHEAD
40 SEC PLANK HOLD
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: DEADLIFT
6,6,6,4,4
TEMPO DEADLIFT 3011
3 SUPERSETS
8 HAMSTRING CURL ON A ROWER
8 BARBELL GOOD MORNING
EVERY 6 MIN X 3
21 WALL BALL
15 CAL BIKE/ SKI
9 CHEST TO BAR PULL UP
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
EMOM 30
1: 200 M RUN
2: 10-12 DEVIL PRESS
3: 200 M RUN
4: 12-14 DB BOX STEP OVER
5+6: RECOVERY PACE WALK