KW 46
MONTAG: 18:00 – 19:30 UHR:
20 MIN FULL BODY MOBILITY
EVERY 2 MIN x 4
5 HANG MUSCLE CLEAN (CLIMBING WEIGHTS)
3 SUPERSETS
18 ALT. BARBELL FRONT RACK DROP LUNGE
10-12 PLANK DB PULL THROUGH
1 MIN REST
12-10-8-6
BACK SQUAT
HAMSTRING CURL ON A ROWER
EMOM 15
1: MAX CAL BIKE
2: MAX CAL SKI
3: MAX CAL ROW
4: MAX BURPEE
5: REST
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
3 ROUNDS
15-12 CAL BIKE
4 DUAL KB SUMO DEADLIFT
6 DUAL KB CLEAN FROM FLOOR
8 DUAL KB RUSSIAN TWIST
EVERY 90 SEC X 5
6 PENDLAY ROW (HEAVIER THAN LAST WEEK)
3 SETS
10 DB CHAINSAW ROW
8 RING FACE PULL
6-8 CHIN UP
EVERY 2 MIN X 3
12 SEC BIKE SPRINT
6-10 KIPPING PULL UP
12 ALT. BODYWEIGHT REVERSE LUNGE
2 MIN REST
EVERY 2 MIN X 3
12 SEC ROW SPRINT
4 POWER SNATCH
5 BURPEE HIGH KNEE
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 SQUAT SNATCH + 1 OH SQUAT
ODD: 4 BURPEE BOX STEP DOWN
3 SETS
6 FRONT SQUAT TEMPO: 41X1
DIRECTLY IN
30 SEC COPENHAGEN PLANK HOLD
3 SETS
7 SEATED ARNOLD PRESS
10 LOW INCLINE DB BENCH PRESS
2 WALL WALK
25/20 CAL SKI BUY IN
15-12-9
SINGLE ARM DB SNATCH (RIGHT ARM)
SINGLE ARM DB DEVIL PRESS (RIGHT ARM)
SINGLE ARM DB SNATCH (LEFT ARM)
SINGLE ARM DB DEVIL PRESS (LEFT ARM)
DB RUSSIAN TWIST
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
IN TEAMS OF 2
100 CAL SKI
100 DB SQUAT (22,5/ 15 KG)
100 PUSH UP
100 DB PUSH PRESS
100 CAL BIKE
100 ALT. DB SNATCH
