KW 12
MONTAG: 18:00 – 19:30 UHR:
10 MIN MOBILITY
FOCUS: WEIGHTLIFTING
7 ROUNDS FOR LOAD (20 MIN)
1 DEADLIFT
1 POWER CLEAN
1 FRONT SQUAT
1 JERK
3 ROUNDS FOR QUALITY
30 DU
6 DEVIL PRESS RIGHT ARM
6 THRUSTER RIGHT ARM
6 SNATCH RIGHT ARM
6 OH REVERSE LUNGE RIGHT ARM
30 DU
6 DEVIL PRESS LEFT ARM
6 THRUSTER LEFT ARM
6 SNATCH LEFT ARM
6 OH REVERSE LUNGE LEFT ARM
FOR TIME
20 POWER CLEAN
400 M ROW
15 SQUAT CLEAN
400 M ROW
10 POWER SNATCH
400 M ROW
5 SQUAT SNATCH
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
STRENGTH: PUSH
EVERY 2 MIN X 6
6-8 BENCH PRESS (70-80% 1 RM)
EMOM10
EVEN: 10-12 PUSH UP
ODD: 5-8 PULL UP
EVERY 6 MIN X 3
3 WALL WALK
6 BURPEE
9 TTB
12 ALT. KB GORILLA ROW
15/12 CAL ROW
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
STRENGTH: LEGS AND BOOTY
3 ROUNDS
10/10 SINGLE LEG ROMANIAN DEADLIFT
6/6 BOX HEEL STEP DOWN
EVERY 2 MIN X 5 (CLIMBING WEIGHTS- HEAVIER THAN LAST WEEK)
5 BACK SQUAT
3 ROUNDS
12 ALT. BARBELL BACK RACK WALKING LUNGE
15 SEC REST
12 BANDED PULL THROUGH
60 SEC REST
AMRAP 16
5 PULL UP
10 AMERICAN KB SWING
20 ALT. GOBLET REVERSE LUNGE
30 SIT UP
80 M RUN
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:30 UHR
24.3
FOR TIME
5 ROUNDS
10 THRUSTER
10 CHEST TO BAR PULL UP
1 MIN REST, THEN
5 ROUNDS
7 THRUSTER
7 BAR MUSCLE UP
TC 15 MIN