KW 30

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH WOCHE 3/4

 

2 ROUNDS EMPTY BAR

5 HIGH PULL

5 SNATCH BALANCE

5 OH SQUAT BOTTOM POSITION HOLD 5-10 SEC

 

3 SUPERSETS

10 DEAD SQUAT

10/10 BULGARIAN SPLIT SQUAT

 

EVERY 2 MIN X 6

6 DEFICIT SNATCH GRIP DEADLIFT 

 

EVERY 3 MIN X 6

18/ 15 CAL ROW

ROUND 1/3/5

10 ALT. SINGLE ARM DB CLEAN AND JERK

ROUND 2/4/6

10 ALT. SINGLE ARM DB SNATCH

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LUNGE WOCHE 3/ 4

 

3 ROUNDS

10 BARBELL GOOD MORNING

10 GOBLET COSSACK SQUAT

 

EVERY 3 MIN X 4

8/8 FRONT FEET ELEVATED CURTSY LUNGE

 

2 SUPERSETS

8 HAMSTRING CURL ON A ROWER

10 MEDBALL RUSSIAN TWIST

 

EMOM 12

1: MAX WALL WALK

2: MAX AIR SQUAT

3: MAX MOUNTAIN CLIMBER

4: MAX BURPEE

5: MAX SEC PLANK HOLD

6: MAX BOX STEP UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 3/4

 

3 ROUNDS

8 HALF CHIN UP

6 NEGATIVE PULL UP 

60 SEC REST

 

EVERY 2 MIN X 5

8 KIP SWING (ARCH/ HOLLOW)

20 SEC HOLLOW HOLD

 

60 CAL ROW

50 TTB

40 WALL BALL

30 POWER CLEAN

20 BURPEE PULL UP

TC 16 MIN

 

 

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

AMRAP 25

40 DEADLIFT

7 SYNCHRO BURPEE

40 POWER CLEAN

7 SYNCHRO BURPEE

40 SHOULDER TO OVERHEAD

7 SYNCHRO BURPEE

40 BACK SQUAT

7 SYNCHRO BURPEE

KW 29

MONTAG: 18:00 – 19:30 UHR:

10 MIN ANKLE / SQUAT MOBILITY

 

SKILL: SNATCH WOCHE 2/4

BARBELL WARM UP – 3 ROUNDS

5 SNATCH PULL

5 DROP SNATCH

5 OH SQUAT

 

3 SUPERSETS

20 SEC SNATCH GRIP OVERHEAD HOLD

8/8 SPLIT STANCE DB ROMANIAN DEADLIFT

 

EVERY 2 MIN X 6

6 SNATCH GRIP DEADLIFT 

 

EVERY 2:30 MIN X 4

3 HANG SNATCH + 1 OH SQUAT

 

15 MIN FOR QUALITY

2/2 TURKISH GET UP

12 ALT. DB SNATCH

12 SINGLE ARM OVERHEAD WALKING LUNGE

2 MIN MAX M ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LUNGE WOCHE 2/4

 

3 ROUNDS

20 SANDBAG WALKING LUNGE 

10 BARBELL GOBLET MORNING

 

EVERY 2 MIN X 4

8/8 BARBELL BACK RACK REVERSE LUNGE

 

2 SUPERSETS

8 DUAL DB SQUAT

10 MEDBALL PLANK ROLLOUT

 

EMOM 6

MIN 1: 40 SEC ROW FOR MAX METERS

MIN 2: 10-15 WALL BALL

2 MIN REST

EMOM 6

MIN 1: 30-60 DU

MIN 2: 10 – 15 WALL BALL

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 2/4

 

3 ROUNDS

7 FEET ELEVATED RING ROW

20 SEC CHIN OVER BAR HOLD

 

2 SUPERSETS

12 BANDED PVC LAT PULL DOWN

12 ALT. BICEP CURL

 

1 MIN WORK – 1 MIN REST

3 ROUNDS

80 M FARMERS CARRY

8 CAL ROW

20 MOUNTAIN CLIMBER

30 DU

 

 

SAMSTAG: 10:00 – 11:00 UHR 

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

50/40 CAL ROW (TC: 3 MIN)

3 MIN REST

 

5 ROUNDS

20 BOX JUMP OVER

20 WALL BALL

20 AMERICAN KB SWING

(TC: 30 MIN)

 

50/ 40 CAL ROW (TC: 3 MIN)

 

KW 28

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN OVERHEAD MOBILITY MOBILITY

 

SKILL: SNATCH WOCHE 1/4

2 ROUNDS EMPTY BAR/ PVC 

5 MUSCLE SNATCH

5 SNATCH BALANCE

5 SOTS PRESS

 

3 SUPERSETS

8 SNATCH GRIP STRICT PRESS

5/5 KB WINDMILL

 

EVERY 2 MIN X 4

8 SNATCH GRIP DEADLIFT

 

3 ROUNDS

3 POWER SNATCH + 2 OVERHEAD SQUAT

 

EMOM 16

1: 10- 12 HANG POWER SNATCH

2: 10- 12 DB FLOOR PRESS

3: 240 M RUN

4: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LUNGE WOCHE 1/4

 

3 ROUNDS

20 SINGLE DB WALKING LUNGE 

10 BARBELL GOOD MORNING

 

EVERY 2 MIN X 4

8/8 BARBELL BACK RACK (FORWARD) LUNGE

 

2 SUPERSETS

8 DUAL DB ROMANIAN DEADLIFT

15 STANDING CALF RAISE

 

5 ROUNDS FOR TIME

8/ 6 CAL ROW

8 SPRAWL

6 DUAL DB THRUSTER

4 DUAL DB CLEAN AND JERK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 1/4

 

3 ROUNDS

10 RING ROW

8 PENDLAY ROW

10 HOLLOW ROCK

 

2 SUPERSETS

20-30 SEC RING SUPPORT HOLD

80 M KB BOTTOM UO WALK

 

2 ROUNDS FOR TIME

30 /24 CAL ROW

30 ALT. DB SNATCH

30 TTB

30 PUSH UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

 

12 ROUNDS FOR TIME

ATHLETE A

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

 

ATHLETE B

15 CAL ROW

 

KW 27

 

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

SKILL: DEADLIFT

 

3 ROUNDS (LIGHT WEIGHT)

6 SEATED BARBELL GOOD MORNING

6 ROMANIAN DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 6 (75- 80 % 1 RM)

 

EVERY 2 MIN X 3

16 FRONT FOOT ELEVATED ALT. CURTSY SQUAT

 

2 SUPERSETS

15 BANDED KNEELING HIP THRUST

6/6 SINGLE ARM KB KNEELING TO STANDING

 

21-15-9

BURPEE

FRONT SQUAT

PUSH UP

BARBELL REVERSE LUNGE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

 

3 ROUNDS

10 KANG SQUAT

10 STRICT PRESS

10 THRUSTER

 

FRONT SQUAT

3X 6 (75- 80 % 1 RM)

 

PUSH PRESS

10,8,6,6

 

3 SETS

8/8 HALF KNEELING DB WOOD CHOP

8/8 SINGLE ARM THRUSTER

 

EMOM 18

1: 10 BURPEE

2: 200-250 M ROW

3. 12-15 WALL BALL

4: 14-16 ALT. DB SNATCH

5: 50-60 SEC PLANK HOLD

6: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

8 MIN ROW

AT MIN 0:00, 4:00, 8:00

10 PLATE BENT OVER ROW

10 PLATE GROUND TO OVERHEAD

30 SEC PASSIVE HANG

 

BENCH PRESS

3X 6 (75- 80 % 1 RM)

 

3 SETS

6-8 CHIN UP

12 DUAL DB BICEP CURL

160 M SINGLE ARM FARMERS CARRY

 

3 ROUNDS FOR TIME

400 M ROW

6 ALT. DB DEVIL PRESS

12 PLATE SIT UP

16 WALL BALL

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO – YOU GO, I GO

 

AMRAP 30

10 PLATE GROUND TO OVERHEAD

8 PLATE OH REVERSE LUNGE

6 TTB

8 BURPEE TO PLATE

10 CAL ROW

KW 26

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

SKILL: DEADLIFT 

3 ROUNDS (LIGHT WEIGHT)

6 SEATED BARBELL GOOD MORNING

6 ROMANIAN DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 8 (65-70 % 1 RM)

 

EVERY 2 MIN X 4

12 ALT BARBELL REVERSE LUNGE

 

2 SUPERSETS

8/8 WINDMILL

8/8 COSSACK SQUAT

 

4 ROUNDS FOR TIME

8 CAL ROW

12 DEADLIFT

8 BOX JUMP

12 HANG POWER CLEAN

8 BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

 

3 ROUNDS

10 KANG SQUAT

10 STRICT PRESS

10 THRUSTER

 

FRONT SQUAT

3X 8 (65-70 % 1 RM)

 

STRICT PRESS

10,8,6,6

 

EMOM 4

30 SEC HEAVY FRONT RACK HOLD

 

DEATH BY EMOM

2-4-6-8…

ALT. HANG DB SNATCH (22,5/ 15 KG)

2-2-2-2-2

ALT. DB OVERHEAD LUNGE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 DB FLOOR PRESS

10 DB PULL OVER

10 PUSH UP

 

BENCH PRESS

3X 8 (65-70 % 1 RM)

 

3 ROUNDS FOR QUALITY

10/10 HALF KNEELING DB WOOD CHOP

12 TUCK UP

3/3 TURKISH GET UP

 

EMOM 18 (45 SEC WORK : 15 SEC REST)

1: CAL SKI

2: HAND RELEASE PUSH UP

3: PULL UP

4: 180 DEGREE BURPEE

5: DIP

6: REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

 

20 ROUNDS

3 POWER CLEAN AND JERK 

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 POWER SNATCH

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 THRUSTER

3 BAR FACING BURPEE

KW 25

MONTAG: 18:00 – 19:30 UHR:

MOBILITY

 

SKILL: DEADLIFT

3 ROUNDS (LIGHT WEIGHT)

6 DEADLIFT LIFT UP

6 3 PAUSED DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 10 (55-60 % 1 RM)

 

 

EVERY 2 MIN X 4

12 ALT DB BOX STEP UP

 

2 SETS

5/5 ROTATIONAL KB DEADLIFT

8/8 SINGLE ARM KB SWING

 

AMRAP 15

300 M ROW

10 DEADLIFT

50 DU

160 M FARMERS CARRY

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

 

3 ROUNDS

10 BACK SQUAT

10 FRONT SQUAT

10 FRANKENSTEIN SQUAT

 

FRONTSQUAT

3X 10 (55-60 % 1 RM)

 

2 SETS

12 ALT CRAB TOE TAB

12-15 SUPERMAN

 

 

4 ROUNDS

2 WALL WALK

6 POWER CLEAN

8 FRONT SQUAT

6 SHOULDER TO OVERHEAD

8 TTB

2 MIN REST 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 PUSH UP ON A BENCH

10 WIDE GRIP BENCH PRESS

10 NARROW GRIP BENCH PRESS

 

BENCH PRESS

3X 10 (55-60 % 1 RM)

 

3 ROUNDS

8/8 WAITERS KB Z PRESS

30 SEC RING PLANK HOLD

 

EMOM 5 (40 SEC WORK – 20 SEC REST)

EVERY MIN MAX PUSH UP 

 

AMRAP 12

5 CAL SKI/ 8 CAL ROW

10 DB ALT DB SNATCH

160 M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

 

AMRAP 11

50 DU 

20 BARBELL CLUSTER

20 M SINGLE DB LUNGE 

 

2 MIN REST

 

AMRAPP 11

30 CAL ROW

20 SYNC. SIT UP / TTB

10 SYNC. BURPEE TO TARGET

 

2 MIN REST

 

AMRAP 11

160 M RUN TOGETHER

20 ALT. DB SNATCH

20 SINGLE ARM DB OH SQUAT

 

KW 24

MONTAG: 18:00 – 19:30 UHR:

SKILL: DEADLIFT

 

3 ROUNDS (LIGHT WEIGHT)

10 DEADLIFT

10 SUMO DEADLIFT

10 ROMANIAN DEADLIFT 

 

CONVENTIONAL DEADLIFT – FIND YOUR 3 RM IN 15 MIN

 

2 SUPERSETS

8/8 HEEL TAP STEP DOWN

12-14 DUAL DB BENT OVER ROW

 

EVERY 5 MIN X 4

180 M RUN

12 WALL BALL

10 DEADLIFT

8 POWER CLEAN

14/ 10 CAL BIKE* 

ADD 2 CAL EVERY ROUND

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

 

3 ROUNDS

10 BACK SQUAT

10 FRONT SQUAT

10 FRANKENSTEIN SQUAT

 

FRONT SQUAT – FIND YOUR 1 RM IN 15 MIN

 

2 SETS

40/40 M KB SINGLE ARM OVERHEAD WALK

20 SLAM BALL

 

10 ROUNDS

10 ALT. DB CLEAN AND JERK

ALT. ALT. DB THRUSTER

160 M RUN

TC 18 MIN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 PUSH UP

10 WIDE GRIP BENCH PRESS

10 NARROW GRIP BENCH PRESS

 

BENCH PRESS – FIND YOUR 3 RM IN 15 MIN

 

3 ROUNDS

12 ALT. RENEGADE ROW

6-8 DIP

 

10-8-6-4-2

DUAL DB DEVIL CLEAN

PULL UP

20/15 CAL ROW AFTER EACH ROUND

 

 

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:

 

FOR TIME

BUY IN: 1000 M  ROW

100 DB DEADLIFT

 80 DB PUSH PRESS

 60 BURPEE OVER DB

 40 DB DEVIL PRESS

 20 DB THRUSTER

BUY OUT: 1000 M ROW

KW 23

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EMOM 12

1: JUMPING AIR SQUAT

2: ALT JUMPING LUNGE

3: 12 KB SNATCH FROM FLOOR RIGHT ARM

4: 2 KB SNATCH FROM FLOOR LEFT ARM

5: 8-12 CAL ROW (40 SEC ON- 20 SEC OFF)

6: REST

 

4 SETS

5,5,5,5 FRONT SQUAT TEMPO 32X1

15 SEC REST

20 SEC MAX RUSSIAN KB SWING

2-3 MIN REST

 

EVERY 3 MIN X 3 SETS

15 DB GLUTE BRIDGE

12 DB ROMANIAN DEADLIFT

 

EVERY 5 MIN X 4 SETS

2 MIN BIKE/ ROW OR SKI

4 DEVIL PRESS

10 DUAL DB DEADLIFT

16 SIT UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

5 SETS FOR LOAD 

UNBROKEN:

1 POWER CLEAN

2 FRONT SQUAT

3 PUSH PRESS

4 BACK SQUAT

3 PUSH PRESS

2 FRONT SQUAT

 

180 M RUN

3-6-9-12-9-6-3

POWER CLEAN

GROUND TO OVERHEAD

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 3 MIN X4

10-12 ALT. LOW INCLINE DB BENCH PRESS (TEMPO 20X0)

10-12 INCLINE BENCH DB PRONE ROW (TEMPO 21X1)

 

EVERY 3 MIN X 3 SETS

6 STRICT PRESS

15 SEC REST

10-12 DUAL DB UPRIGHT ROW

 

EMOM18 (40 SEC ON – 20 SEC OFF)

1: PLATE GROUND TO OVERHEAD

2: PLATE RUSSIAN TWIST

3: BURPEE TO PLATE

4: SLAM BALL

5: CAL SKI

6: REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

KURS ENTFÄLLT- DRACHENBOOTRENNEN AM BALDENEYSEE!

 

 

SAMSTAG: 10:45 – 11:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

21-15-9

DEVIL PRESS

CAL SKI

21-15-9

DB THRUSTER

CAL ROW

21-15-9

DB CLEAN AND JERK

BURPEE OVER DB

 

KW 22

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EVERY 3 MIN X 4

12 ALT. CONBRA BOX STEP UP

12 KB SUMO DEADLIFT HIGH PULL

12-18 CAL ROW

 

4 SUPERSETS

5,5,5,AMRAP BACKSQUAT

15 SEC REST

20 SEC MAX JUMPING LUNGE

 

EVERY 3:30 MIN X 3 SETS

15 DB GLUTE BRIDGE

12 DB ROMANIAN DEADLIFT

 

3 ROUNDS

400 M RUN

6 DUAL DB BURPEE

40 DU

1 MIN REST

500 M ROW

12 ALT DB SNATCH

4/4 DB GOBLET KICK STAND PISTOL SQUAT

1 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

MURPH

 

1 MILE RUN

100 PULL UP

200 PUSH UP

300 SQUATS

1 MILE RUN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 3:00 MIN X 4

5 (70%) ,5, (75%) 5, (80%) AMRAP (70%) BARBELL BECNH PRESS

15 SEC REST

10/10 TRIPOD DB ROW 

 

EVERY 3:30 MIN X 3

6/6 HALF KNEELING FILLY PRESS (21X1)

12 DB PULLOVER (20X0)

 

EVERY 2 MIN X 8 

1,3,5,7 SET: 2-3 WALL WALK + 160 M RUN

2,4,6,8 SET: 10 KIPPING PULL UP + 160 M RUN

 

3/3 MIN SIDE PLANK HOLD 

EVERY BREAK 3 BURPEE HIGH JUMP

 

 

SAMSTAG: 10:00 – 11:00 UHR

TAG DER OFFENEN TÜR!!!

FUNCTIONAL TRAINING

 

SAMSTAG: 10:45 – 11:30 UHR

TAG DER OFFENEN TÜR!!!

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

10 ROUNDS FOR TIME

3 HANDSTAND PUSH UP

6 DEADLIFT (100/ 80 KG)

12 PULL UP

24 DU

KW 21

 

MONTAG: 11:00 – 12:00 UHR:

FEIERTAGSSPECIAL

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 3 MIN X 5 FOR A 5 REP MAX

BACKSQUAT

1. 5 REPS @ 70%
2. 4 REPS @ 75%
3. 3 REPS @ 80%
4. 2 REPS @ 85%
5. 5 REPS @ MAX LOAD

 

ACCUMULATE 50 PULL UP (C2B, KIPPING, RING ROW)

TC 8 MIN

 

EVERY 4 MIN X 4 (MAX 3:30 MIN ON – 30 SEC OFF)

2 MIN RUN

10 BOX JUMP

MAX POWER SNATCH

 

3 SETS

8/8 DB BULGARIAN SPLIT SQUAT

16 BARBELL SEATED GOOD MORNING

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 10

1 CLEAN & JERK

 

3 SETS

8 BARBELL BENT OVER ROW

12 DB CHEST SUPPORT ROW

12-16 SEATED BENT OVER REVERSE FLY (LIGHT WEIGHT)

 

 

4 ROUNDS FOR TIME

13 CAL ROW

1 TTB

9 WALL BALL

7 POWER CLEAN

25 DU

TC 20 MIN

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

40-30-20-10-20-30-40

CAL ROW

BURPEE

DB LUNGE (1X 22,5/ 15 KG)

ALT. DB SNATCH

SIT UP