KW 20
MONTAG: 18:00 – 19:30 UHR:
20 MIN FULL BODY MOBILITY
SKILL: PRESS (WOCHE 4/4)
2 ROUNDS EMPTY BAR/ PVC
5 STRICT PRESS
5 PUSH PRESS
5 PUSH JERK
3 SUPERSETS
6 BARBELL STRADDLE SIT STRICT PRESS
8-10 SIDE LYING LATERAL DB RAISE
EVERY 2 MIN X 5
10 DUAL DB GLUTE BRIDGE FLOOR PRESS
2 SUPERSETS
10-12 PLATE WEIGHTED BEAR CRWAL
8/8 PLANK KB PASS THROUGH
1-2 ROUNDS
50/ 35 CAL ROW
40 RUSSIAN KB SWING
30 PUSH PRESS
40 RUSSIAN KB SWING
50-35 CAL ROW
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: CLEAN
2 ROUNDS EMPTY BAR
5 MUSCLE CLEAN
5 HIGH HANG CLEAN
5 FRONT SQUAT
FIND YOUR 3 RM POWER CLEAN IN 12 MIN
EVERY 2 MIN X 5
2 POWER CLEAN + 2 FRONT SQUAT + 2 HANG SQUAT CLEAN
AMRAP 15
7 FRONT SQUAT
10 LEFT ARM OH WALKING LUNGE
7 BURPEE
7 RIGHT ARM OH WALKING LUNGE
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
EMOM 5
1 WALL WALK + 6 HANDSTAND SHOULDER TAP
3 ROUNDS
3-5 NEGATIVE HANDSTAND PUSH UP
8-10 BARBELL FLOOR PRESS
3 ROUNDS
8-10 FEET ELEVATED PUSH UP
6-8 CHIN UP
4 WALL WALK
8 BURPEE BOX JUMP
16 DB SNATCH
8 CAL SKI
SAMSTAG: 9:30 – 10:30 UHR
FUNCTIONAL TRAINING
SAMSTAG: 10:30 – 12:30 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
IN TEAMS OF 2