KW 35
MONTAG: 18:00 – 19:30 UHR:
20 MIN FULL BODY MOBILITY
SKILL: TTB
5 MIN SKILL
3 ROUNDS
10 LEG LOWERS
5 KIP SWING (SAUBER UND KONTROLLIERT)
MAX SEC TUCK HANG
EVERY 2 MIN X 4
6 TTB OR TOE TO RING
EVERY 2 MIN X 5
3-5 KIPPING PULL UP
2 ROUNDS
12 HOLLOW BANDED PULL OVER
12 DUAL KB ROW
AMRAP 20
MAX DISTANCE BIKE / ROW
EVERY 2 MIN:
3 BURPEE
4 AMERICAN KB SWING
5 GOBLET SQUAT
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: SPLIT JERK
2 SETS BARBELL WARM UP
10 ROMANIAN DEADLIFT
10 STRICT PRESS
10 FRONT SQUAT
10 SEC FRONT RACK HOLD
10 SEC FRONT SQUAT HOLD
10 MIN SKILL
EMOM 6
3-5 SPLIT JERK (CLIMBING WEIGHTS)
EVERY 2 MIN X 5
3 PUSH PRESS + 2 SPLIT JERK
5 ROUNDS (15 MIN)
2MIN ON/1MIN OFF
6 POWER CLEAN
5 FRONT SQUAT 50/35
4 THRUSTER
3 PUSH JERK
MAX CAL ROW
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
3 ROUNDS
6/6 GOBLET CURTSY SQUAT
10 KB TATERS
12 KB SUMO DEADLIFT HIGH PULL
EVERY 2 MIN X 5
4-6 BANDED FRONT SQUAT
2 SUPERSETS
6/6 REVERSE LUNGE
10 HOLLOW ROCK
EVERY 4 MIN X 5
A: 10 POWER CLEAN
B: 8-10 SIT UP
C: 8-10 BURPEE OVER THE BAR
D: 160 M RUN
ABCD
DCBA
CDAB
BCDA
YOUR CHOICE
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
IN TEAMS OF 3
AMRAP 31
29 WALL BALLS
29 OVERHEAD SQUAT
29 HANG SQUAT CLEAN AND JERK
29 CAL SKI
29 HANG POWER SNATCH
EACH PARTNER MUST PERFORM A 2000 M ROW AT SOME POINT DURING THE WOD