KW 37

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: OH SQUAT

5 MIN SKILL

 

3 ROUNDS

10 BEHIND THE NECK STRICT PRESS

10 BACK SQUAT

10 SOTS PRESS

 

EVERY 2 MIN X 5

5 OH SQUAT (LIGHT WEIGHT)

 

EVERY 2 MIN X 5

5  OH SQUAT (CLIMBING WEIGHTS)

 

EVERY 3 MIN X 3

6/6 REVERSE LUNGE

10/10 BANDED KICK BACK

12 SKATER JUMP

 

AMRAP 14

8 BURPEE OVER DB

8 ALT. DB CLEAN AND JERK

8 SINLE ARM DB THRUSTER

8 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SNATCH

 

2 SETS BARBELL WARM UP

10 SNATCH GRIP DEADLIFT

10 BTN SNATCH PRESS

10 OH SQUAT

10 SEC SNATCH GRIP OVERHEAD GRIP HOLD

10 SEC OVERHEAD SQUAT HOLD

 

10  MIN SNATCH

 

EMOM 6

3-5  SNATCH (CLIMBING WEIGHTS)

 

15 MIN FOR LOAD

1 SNATCH GRIP DEADLIFT + 1 HANG SNATCH + 1 OH SQUAT

 

10-9-8-7-6-5-4-3-2-1

SNATCH

RENEGADE ROW

160 M RUN AFTER EACH ROUND

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

12/10 CAL ROW

20-30 SEC SIDE PLANK WITH DB

20-30 SEC SIDE PLANK WITH DB

20 SEC HOLLOW HOLD

 

3 SUPERSETS

8-10 BARBELL BENT OVER ROW

12-15 DUAL DB BENCH PRESS

3-5 STRICT HANDSTAND PUSH UP

 

3 SETS

8/8 HALF KNEELING ARNOLD PRESS (2 SEC NEGATIVE)

12 SLAM BALL

12 HR PUSH UP

 

AMRAP 12

2,4,6,8… 

PULL UP

10,20,30…

DU

 

 

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 30

400 M RUN TOGEHTER

ONE PERSON CARRYING A MEDBALL 9/6 KG

30 WALL BALL

20 POWER SNATCH

10 CHEST TO BAR PULL UP

 

KW 36

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

SKILL: TTB

 

5 MIN SKILL

 

3 ROUNDS

10 LYING TTB

10-12 SEATED L SIT LEG RAISE

8 HANGING KNEE RAISE

 

EVERY 2 MIN X 5

8 TTB OR  TOE TO RING

 

EVERY 2 MIN X 5

5  KIPPING PULL UP/ CHEST TO BAR PULL UP

 

EVERY 3 MIN X 3

12. ALT GORILLA ROW

6-8 RING DIP

45-60 SEC REVERSE PLANK HOLD

 

AMRAP 14

15/12 CAL ROW

8 ALT. DB SNATCH

6 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN AND JERK

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

10  MIN SKILL CLEAN AND JERK

 

EMOM 6

3-5  SPLIT JERK (CLIMBING WEIGHTS)

 

15 MIN FOR LOAD

3 POWER CLEAN + 2 PUSH PRESS + 1 SPLIT JERK

 

7 ROUNDS FOR TIME

4 DEADLIFT

3 POWER CLEAN

2 SQUAT CLEAN

1 CLEAN AND JERK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

12/10 CAL ROW

20-30 SEC SINGLE ARM PLANK HOLD

20-30 SEC SINGLE ARM PLANK HOLD

20 SEC BENT HOLLOW HOLD

 

3 SUPERSETS

6-8 CHIN UP

12-15 DUAL DB BICEP CURL

5—7 NEGATIVE HANDSTAND PUSH UP

 

3 SETS

8/8 ALT. DB BENCH PRESS (2 SEC NEGATIVE)

12-15 DB UPRIGHT ROW

 

FOR TIME

5 WALL WALK

10 BURPEE

15 TTB

20 M REVERSE BEAR CRAWL

15 TTB

10 BURPEE

5 WALL WALK

 

 

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

10 ROUNDS FOR TIME

YOU GO I GO

300 M ROW

5 DEADLIFT (HEAVY)

50 DU

5 BURPEE BOX JUMP OVER

 

KW 35

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: TTB

5 MIN SKILL

 

3 ROUNDS

10 LEG LOWERS

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

6 TTB OR  TOE TO RING

 

EVERY 2 MIN X 5

3-5 KIPPING PULL UP

 

2 ROUNDS

12 HOLLOW BANDED PULL OVER

12 DUAL KB ROW

 

AMRAP 20

MAX DISTANCE BIKE / ROW

EVERY 2 MIN:

3 BURPEE

4 AMERICAN KB SWING

5 GOBLET SQUAT 

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SPLIT JERK

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

10  MIN SKILL

 

EMOM 6

3-5  SPLIT JERK (CLIMBING WEIGHTS)

 

EVERY 2 MIN X 5

3 PUSH PRESS + 2 SPLIT JERK

 

5 ROUNDS (15 MIN)
2MIN ON/1MIN OFF
6 POWER CLEAN 

5 FRONT SQUAT  50/35

4 THRUSTER

3 PUSH JERK
MAX CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

6/6 GOBLET CURTSY SQUAT

10 KB TATERS

12 KB SUMO DEADLIFT HIGH PULL

 

EVERY 2 MIN X 5

4-6 BANDED FRONT SQUAT

 

2 SUPERSETS

6/6 REVERSE LUNGE

10 HOLLOW ROCK

 

EVERY 4 MIN X 5

A: 10 POWER CLEAN

B: 8-10 SIT UP

C: 8-10 BURPEE OVER THE BAR

D: 160 M RUN

ABCD

DCBA

CDAB

BCDA

YOUR CHOICE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

 

IN TEAMS OF 3

AMRAP 31

29 WALL BALLS

29 OVERHEAD SQUAT

29 HANG SQUAT CLEAN AND JERK

29 CAL SKI

29 HANG POWER SNATCH

EACH PARTNER MUST PERFORM A 2000 M ROW AT SOME POINT DURING THE WOD

KW 34

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 SETS

1 MIN PLANK HOLD

8 BURPEE

30 SEC BARBELL OVERHEAD PRESS HOLD

1 MIN SKI

10 SUPERMAN

 

STRENGTH/GYMNASTIC (12 MIN)

SKILL: OVERHEAD STRENGHT

3 WALL WALK

10/10 HALF KNEELING KB BOTTOM UP PRESS

10 DB PULL OVER

10 DUAL DB FRONT RAISE

 

EVERY 2 MIN X 6

6 BENCH PRESS 

 

AMRAP 12

8 BOX JUMP OVER

8 SHOULDER TO OVERHEAD

16 SIT UP

16 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: HANG POWER CLEAN

 

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

 

10  MIN SKILL

EMOM 6

3-5  HANG CLEAN (CLIMBING WEIGHTS)

 

EVERY 2 MIN X 5

3 HANG POWER CLEAN + 2 FRONT SQUAT + 1 JERK

5 ROUNDS (15 MIN)
2MIN ON/1MIN OFF
6 DEADLIFTS 50/35
5 HANG POWER CLEAN 50/35
4 FRONT SQUATS
3 SHOULDER TO OVERHEAD 50/35
MAX WALL WALKS

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2:30MIN X 6
12 ALT. BACKRACK REVERSE LUNGE

5 SETS
5 DEADLIFTS @78%
10 KB GLUTE BRIDGE @32/24

10 ROUNDS
FOR TIME
24 DOUBLE UNDERS
8 DOUBLE DB BURPEE BOX STEP OVERS 22,5/15

 

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

 

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

3 SETS

30SEC ON/10SEC OFF

PLATE HOLLOW HOLD

PLATE PASS THROUGH

PLATE HALO

 

STRENGTH/GYMNASTIC (10 MIN)

SKILL: HANDSTAND PUSH UPS

 

4 SEATED SHOULDER PRESS

3 PUSH UP / PIKE PUSH UP /NEG HANDSTAND PUSH UPS

8 PLATE TURKISH SIT UPS (HARD)

10 LU RAISES

 

AMRAP 6

9/7CAL BIKE

6 ALT DOUBLE DB SUITECASE LUNGES 22,5/15

 

2 MIN REST

 

AMRAP 6MIN

9/7CAL SKI

6 DOUBLE DB DEVILS PRESS 22,5/15

SCALE 15/10

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: HANG POWER CLEAN

 

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

 

10  MIN SKILL

EVERY 90 SEC X 6

3-5  HANG CLEAN (CLIMBING WEIGHTS)

 

3 SETS

HEAVY FRONT RACK HOLD (10-20 SEC)

8 CLEAN HIGH PULL

6 FRONT SQUAT

 

FOR LOAD IN 15 MIN

3 POWER CLEAN + 2 FRONT SQUAT + 1 JERK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2:30MIN X 6
5 BACK SQUAT
12-15 FLAT BENCH REVERSE HYPEREXTENSION
3 SETS (AS HARD AS POSSIBLE)

20M FILLY CARRY RIGHT SIDE

20M FILLY CARRY LEFT SIDE

10 BENT OVER ROW RIGHT SIDE

10 BENT OVER ROW LEFT SIDE

10 STRICT HANDSTAND PUSH UPS

30SEC L-SIT HANG

 

 

6 ROUNDS

FOR TIME

10 DOUBLE DB SWINGS 22,5 / 15

10 DOUBLE DB SHOULDER TO OVERHEAD

10 BURPEE BOX JUMP OVERS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 40

IN TEAMS OF TWO

30 PUSH PRESS

30 AMERICAN KB SWING

30 CAL ROW

30 POWER SNATCH

30 KB LUNGE

30 CAL ROW

RX: 60/40 KG // 24/ 16 KG

KW 32

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

WARM UP (6MIN)

3 SETS

45SEC ON/15SEC OFF

SKI

DOWN DOG & SEAL

HOLLOW HOLD

TALL PLANK  HOLD

 

STRENGTH/GYMNASTIC (16 MIN)

SKILL: HANDSTAND PUSH UPS

 

80 M KB OVERHEAD CARRY

3 PUSH UP / PIKE PUSH UP /NEG HANDSTAND PUSH UPS

10 ALT DB PRESS

 

EMOM X 8

1. 5-10 HSPU

2. 10 KB  PASS THROUGH

 

METCON (16MIN)

FOR TOTAL REPS

4 ROUNDS

2MIN ON/2MIN OFF

10 SHOULDER TO OVERHEAD 60/45

MAX CAL SKI IN REMAINING TIME

SCALE 40/30

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: POWER CLEAN

 

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

 

10  MIN SKILL

EVERY 90 SEC X 6

3-5  POWER CLEAN (CLIMBING WEIGHTS)

 

3 SETS

30SEC ON/10SEC OFF

TOP OF RING SUPPORT HOLD

BARBELL TURKISH SIT UPS

 

METCON (12MIN)

FOR TIME

21-15-9 REPS

CLEANS 60/43

RING DIPS/ SCALE BOX SUPPORTED DIPS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS
30 SEC ON/10 SEC OFF
MEDBALL HOLLOW HOLD
MEDBALL TWIST

MEDBALL PLANK HOLD
EVERY 2:30MIN X 6
5 FRONT SQUATS
10 DOUBLE DB STEP UPS 22,5/15

50 BANDED PASS THROUGH (1 SEC HOLD)
4 ROUNDS (15 MIN)
FOR TIME
20 WALL BALLS 9/6
20 BOX JUMPS 60/50
20 SWINGS 24/16
20 SIT UPS

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

20 ROUNDS FOR TIME

YOU GO- I GO

3 WALL WALKS

6 ALT DEVIL PRESS (22,5/ 15 KG)

9 GOBLET SQUAT

12 CAL ROW/ SKI 

KW 31

MONTAG: 18:00 – 19:30 UHR:

 

SKILL: SNATCH WOCHE 4/4

 

2 ROUNDS EMPTY BAR

5 SNATCH GRIP DEADLIFT

5 POWER SNATCH

5 SOTS PRESS

 

3 SUPERSETS

8 BACK SQUAT (3 SEC BOTTOM HOLD)

10/10 SINGLE LEG GLUTE BRIDGE + PLATE

 

2 SETS

8-10 OH SQUAT

10/10 WINDMILL

 

EVERY 2 MIN X 6

3 SQUAT SNATCH + 2 BEHIND THE NECK PUSH PRESS

 

FOR TIME

40-30-20-10

DU

40-35-30-25

SIT UP

15-12-9-6

POWER SNATCH

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LUNGE WOCHE 4/ 4

 

3 ROUNDS

10 BARBELL KANG SQUAT

16 SINGLE ARM KB OVERHEAD WALKING LUNGE

 

EVERY 3 MIN X 4

8/8 BARBELL OVERHEAD REVERSE LUNGE

 

2 SUPERSETS

15 BANDED PULL THROUGH

8/8 SEATED KB LEG LIFT OVER

 

AMRAP 16

50 RUSSIAN KB SWING

400 M RUN

50 WALL BALL 

400 M RUN

50 KB SUMO DEADLIFT HIGH PULL

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 4/4

 

3 ROUNDS

4-6 SINGLE ARM RING ROW

8 PENDLAY ROW

 

2 SUPERSETS

1-5 KIPPING PULL UP

80 M SINGLE ARM KB OVERHEAD FARMERS CARRY

 

AMRAP 15

IN TEAMS OF TWO

30 /24 CAL SKI

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

30 ROUNDS FOR TIME

YOU GO- I GO

 

3 BURPEE 

6 POWER SNATCH (50/ 35 KG)

9 BOX JUMP OVER

12 CAL ROW

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