KW 9
MONTAG: 18:00 – 19:30 UHR:
10 MIN MOBILITY
FOCUS: SNATCH
EMOM 6
EVERY MIN 3 SNATCH BALANCE (HEAVIER THAN LAST WEEK)
EVERY 2 MIN X 8
1 POWER SNATCH 1 HANG SNATCH + 2 OH SQUAT
3 SETS
7 KIPPING PULL UP
7 KB CHAINSAW ROW RIGHT ARM
7 KB CLEAN RIGHT ARM
7 KB CHAINSAW ROW LEFT ARM
7 KB CLEAN LEFT ARM
AMRAP 8
15 MEDBALL THRUSTER
15 CAL BIKE/ 20 CAL ROW
15 POWER CLEAN
3 MIN REST
AMRAP 8
10 OH SQUAT
10 ALT. DB SNATCH
10 TTB
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
STRENGTH: PUSH
3 SUPERSETS
10 BARBELL INCLINE BENCH PRESS
6-8 AUSTRALIAN PULL UP
EVERY 2 MIN X 6
3 PUSH PRESS + 1 SPLIT JERK (CLIMBING WEIGHTS)
AMRAP 14
10/8 CAL ROW
5/5 SINGLE ARM DB CLEAN AND JERK
6-8 HR PUSH UP
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
STRENGTH: LEGS AND BOOTY
EMOM 8
EVERY MINUTE 2 SQUAT CLEAN + 2 FRONT RACK REVERSE LUNGE
EVERY 2 MIN X 4
5 X 1 1/4 BACK SQUAT (CLIMBING WEIGHTS)
3 ROUNDS
10 SINGLE LEG HIP THRUST (LEFT)
30 SEC SINGLE LEG GLUTE BRIDGE HOLD (LEFT)
10 SINGLE LEG HIP THRUST (RIGHT)
30 SEC SINGLE LEG GLUTE BRIDGE HOLD (RIGHT)
1 MIN REST
1 ROUND (80% INTENSITY)
5 MIN ROW FOR METERS
5 MIN BIKE FOR METERS
5 MIN RUN FOR METERS
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:30 UHR
IN TEAMS OF 2 – YOU GO, I GO
40 ROUNDS
1 SNATCH (42,5/ 35 KG)
3 PULL UP
20 DU