KW 26
MONTAG: 18:00 – 19:30 UHR:
20 MIN FULL BODY MOBILITY
SKILL: SNATCH (WOCHE 2/4)
3 ROUNDS
90 SEC CARDIO
30 SEC STRAIGHT LEG HIP BRIDGE HOLD
30-40 SEC WALL SIT
2 ROUNDS EMPTY BAR:
BTN SNATCH PRESS
10 SEC SNATCH GRIP OVERHEAD HOLD
5 OH SQUAT
3 SETS
8 HANG POWER SNATCH
EVERY 2 MIN X 6
2 POWER SNATCH + 2 OH SQUAT + 3 BURPEE BOX JUMP STEP DOWN
4 SETS
10 BOX SQUAT (SAME WEIGHT)
3 ROUNDS FOR TIME
400 M RUN
30 AIR SQUAT
20 TTB
60 DU
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: PUSH/ PULL (WOCHE 2/4)
3 SUPERSETS
6 BARBELL PUSH PRESS
6/6 LATERAL MEDBALL SLAM
3 SETS
6-8 CHIN UP
3 SETS
10-12 SEATED PRONATED DB STRIC PRESS
12 DUMBBELL FULL RAISE
12 HALF KNEELING BANDED FACE PULL
4-5-6-7
POWER CLEAN
1 ROUNDS OF:
5 PULL UP
10 PUSH UP
15 AIR SQUAT
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: CLEAN (WOCHE 2/4)
EVERY 2 MIN X 5
5 MUSCLE CLEAN
3 SETS
8 FRONT SQUAT
10 GOBLET TALL KNEELING TO STANDING
2 SETS
8/8 STANDING KB KNEE RAISE
80 M SINGLE ARM FARMERS CARRY
3 ROUNDS FOR TIME
700 M BIKE/ 500 M ROW
12 ALT. GOBLET BOX STEP UP
8/8 GOBLET COSSACK SQUAT
12 RUSSIAN TWIST
SAMSTAG: 9:30 – 10:30 UHR
FUNCTIONAL TRAINING
SAMSTAG: 10:30 – 12:30 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
TEAM OF 2 (YOU GO, I GO)