KW 17
MONTAG: 18:00 – 19:30 UHR:
SKILL: PULL AND LEGS (WOCHE 1/4)
10 MIN MOBILITY
3 ROUNDS
40/40 SINGLE ARM FARMERS CARRY
10 SEC HANG HOLLOW HOLD
5 KIP SWING
5 BOX SUPPORTED KIPPING PULL UP
3 SUPERSETS
8 RACK DEADLIFT
10 SEATED BANDED SINGLE ARM ROW
2 SUPERSETS
8-10 WEIGHTED SUPERMAN
8/8 SPLIT STANCE ROMANIAN DEADLIFT
21-15-9
BACK SQUAT
TTB
21-15-9
DEADLIFT
PULL UP
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: BACK SQUAT (WOCHE 1/4)
EVERY 2 MIN X 4 (1-3 WARM UP SETS)
6 REPS (CLIMBING WEIGHTS)
TEMPO 31X1
3 SUPERSETS
HAMSTRING PLANK HOLD 20-30 SEC
20 WALKING LUNGES
18-15-12-9-6-3
DUAL KB RACK SQUAT
KB TALL PLANK KNEE TO ELBOW
REST 3 MIN
100 AIR SQUATS FOR TIME
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: PUSH (WOCHE 1/4)
3 SUPERSETS
2 PAUSE PUSH PRESS (PAUSE 2 SEC IN THE DIP AND 2 SEC OVERHEAD)
2 PAUSE PUSH JERK (PAUSE 2 SEC IN THE DIP AND 2 SEC OVERHEAD)
3-4 NEGATIVE HANDSTAND PUSH UP (3 SEC NEGATIVE)
3 SUPERSETS
10 DB FLYS
10-12 PUSH UP
EVERY 3 MIN X 4
14 CAL BIKE
20 DU
4/4 SINGLE ARM KB CLEAN AND JERK
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
AMRAP 12
12 BOX JUMP OVER
160 M RUN
12 A-JUMPS T0 20 KG PLATE
20 M SINGLE ARM DB OVERHEAD WALKING LUNGE
5 X 60 SEC ON – 30 SEC OFF
5-4-3-2-1
DEADLIFT
MAX BAR FACING BURPEE OVER