KW 6
MONTAG: 18:00 – 19:30 UHR:
20 MIN FULL BODY MOBILITY
EVERY 3 MIN X 4
15 HOLLOW ROCK
15 DROP SQUAT
15 CAL BIKE/ ROW
EVERY 2:30 X 4
8,6,6,6 BACK SQUAT
3 SETS
6/6 GOBLET COSSACK SQUAT
12 ALT. GOLET BOS STEP UP
30-60 SEC WALL SIT
20-16-12-16-20
CAL ROW
DB WALKING LUNGE
ALT. DB FLOOR PRESS
DIENSTAG: 19:00 – 20:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
2 ROUNDS EMPTY BAR/ PVC
5 STRICT PRESS
5 PUSH PRESS
5 PUSH JERK
3 SUPERSETS
8 STRICT PRESS
80 M DUAL DB OVERHEAD WALK
EVERY 2 MIN X 5
8-10 FEET ELEVATED RING ROW
2 SUPERSETS
6-8 DEFICIT PIKE HSPU
5/5 FILLY PRESS
AMRAP 12
20 ALT. DB SNATCH
10 DB RUSSIAN TWIST
20 ALT. DB CLEAN AND JERK
10 ALT. DEVIL PRESS
250M ROW
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
EVERY 2 MIN X 5
1 SNATCH GRIP DEADLIFT + 1 HANG POWER SNATCH + 1 OH SQUAT
EVERY 3 MIN X 4
10 OVERHEAD SQUAT
3 ROUNDS
5/5 HEAVY WINDMILL
5/5 SINGLE ARM DB OVERHEAD SQUAT
FOR MAX REPS IN 12 MIN
1 MIN MAX BURPEE
1 MIN MAX DEADLIFT
1 MIN MAX HANG POWER CLEAN
1 MIN MAX CAL SKI
1 MIN MAX SNATCH
1 MIN REST
SAMSTAG: 09:30- 10:30 UHR
FUNCTIONAL TRAINING
SAMSTAG: 10:30 – 12:30 UHR
HYROX
IN TEAMS OF TWO
SONNTAG: 11:00 – 12:00 UHR
IN TEAMS OF TWO
300 DU
60 CLEAN AND JERK
60 BAR FACING BURPEE
200 DU
40 POWER SNATCH
40 BAR FACING BURPEE
100 DU
20 THRUSTER
20 BAR FACING BURPEE