KW 48
MONTAG: 18:00 – 19:30 UHR:
12 MIN MOBILITY
SKILL: SQUAT
2 ROUNDS
10 ROMANIAN DEADLIFT
10 STRICT PRESS
10 FRONT SQUAT
10 SEC FRONT RACK HOLD
10 FRONT SQUAT HOLD
3X 10 BOX BACK SQUAT TEMPO: 31X2
3 SUPERSETS
8/8 KNEE OVER TOE SPLIT SQUAT
12 BANDED PULL THROUGH
10 HOLLOW ROCK
FOR TIME
5 MIN RUN
10 POWER CLEAN
5 MIN ROW
10 HANG SQUAT CLEAN
5 MIN ROW
10 PUSH PRESS
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: DU
EMOM 12
1: 30-50 DU
2: MAX PULL UP
3 ROUNDS
20 SEC BARBELL OVERHEAD HOLD
10 SEC REST
20 SEC STRICT PRESS
10 REST
10,8,6
DUAL DB BENCH PRESS
DUAL DB ROW
DUAL PUSH PRESS
100 BURPEE
WORKING:
30 SEC ON – 30 SEC OFF
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: OVERHEAD STRENGTH
3 ROUNDS (LIGHT WEIGHT)
10 BEHIND THE NECK STRICT SNATCH GRIP PRESS
10 SEC SNATCH GRIP OVERHEAD HOLD
10 OVERHEAD SQUAT
COMPLEX 1
EVERY 2 MIN X 5
1 POWER SNATCH
2 HANG POWER SNATCH
COMPLEX 2
EVERY 2 MIN X 8 (CLIMBING WEIGHTS)
2 SNATCH GRIP DEADLIFT
1 POWER SNATCH
2 OVERHEAD SQUAT
10 ROUNDS FOR TIME
6 BOX JUMP
4 POWER CLEAN (70/50 KG)
2 SHOULDER TO OVERHEAD
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
AMRAP 8
80 DU
20 TTB
20 DB SHOULDER TO OVERHEAD
20 DB FRONT SQUAT
5 MIN REST
AMRAP 8
30 DEADLIFT
20 POWER CLEAN
10 THRUSTER
5 MIN REST
AMRAP 8
20 CAL ROW
20 BOX STEP OVER
20 BURPEE
20 SANDBAG REVERSE LUNGE