KW 26
MONTAG: 18:00 – 19:30 UHR:
10 MIN MOBILITY
SKILL: DEADLIFT
3 ROUNDS (LIGHT WEIGHT)
6 SEATED BARBELL GOOD MORNING
6 ROMANIAN DEADLIFT
6 DEADLIFT
CONVENTIONAL DEADLIFT
3X 8 (65-70 % 1 RM)
EVERY 2 MIN X 4
12 ALT BARBELL REVERSE LUNGE
2 SUPERSETS
8/8 WINDMILL
8/8 COSSACK SQUAT
4 ROUNDS FOR TIME
8 CAL ROW
12 DEADLIFT
8 BOX JUMP
12 HANG POWER CLEAN
8 BURPEE
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: FRONT SQUAT
3 ROUNDS
10 KANG SQUAT
10 STRICT PRESS
10 THRUSTER
FRONT SQUAT
3X 8 (65-70 % 1 RM)
STRICT PRESS
10,8,6,6
EMOM 4
30 SEC HEAVY FRONT RACK HOLD
DEATH BY EMOM
2-4-6-8…
ALT. HANG DB SNATCH (22,5/ 15 KG)
2-2-2-2-2
ALT. DB OVERHEAD LUNGE
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: BENCH PRESS
3 ROUNDS (LIGHT WEIGHT)
10 DB FLOOR PRESS
10 DB PULL OVER
10 PUSH UP
BENCH PRESS
3X 8 (65-70 % 1 RM)
3 ROUNDS FOR QUALITY
10/10 HALF KNEELING DB WOOD CHOP
12 TUCK UP
3/3 TURKISH GET UP
EMOM 18 (45 SEC WORK : 15 SEC REST)
1: CAL SKI
2: HAND RELEASE PUSH UP
3: PULL UP
4: 180 DEGREE BURPEE
5: DIP
6: REST
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
20 ROUNDS
3 POWER CLEAN AND JERK
3 BAR FACING BURPEE
3 MIN REST
20 ROUNDS
3 POWER SNATCH
3 BAR FACING BURPEE
3 MIN REST
20 ROUNDS
3 THRUSTER
3 BAR FACING BURPEE