KW 44
MONTAG: 18:00 – 19:30 UHR:
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
3 ROUNDS
12 CAL BIKE
3 DUAL KB SUMO DEADLIFT HIGH PULL
4 DUAL RUSSIAN KB SWING
5 DUAL KB CLEAN
EMOM 6
3-5 CHIN UP
3 SETS
10-12 DB CHAINSAW ROW
8-10 BARBELL REVERSE CURL
EVERY 90 SEC X 3
3-5 KIPPING PULL UP
10-15 SEC SPRINT BIKE
2 MIN REST
EVERY 90 SEC X 3
4-8 TTB
10-15 SEC SPRINT ROWER
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
5 MIN BARBELL WARM UP
EMOM 10
EVEN: 1 POWER SNATCH + 1 OH SQUAT + 1 SQUAT SNATCH
ODD: 5 BOX JUMP OVER
EVERY 2:30 X 4
5 FRONT SQUAT TEMPO: 31X1
3 ROUNDS
8 SEATED ARNOLD PRESS
30 SEC REST
12 INCLINE DUAL DB BENCH PRESS
FOR TIME (TC- 15 MIN)
16-14-12-10-8
ALT. KB PUSH PRESS
GOBLET SQUAT
10 CAL BIKE AFTER EACH ROUND
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
30 ROUNDS FOR TIME
IN TEAMS OF 2
3 BAR FACING BURPEE
3 POWER CLEAN
3 FRONT SQUAT
3 PUSH JERK
3 BAR FACING BURPEE
EVERY 5 MIN 160 M PARTNER RUM