KW 1
MONTAG: 18:00 – 19:30 UHR:
20 MIN FULL BODY MOBILITY
3 ROUNDS
15/12 CAL BIKE
10 PUSH UP
15-25 SEC PULL UP
EVERY 2:30 MIN X 6
15, 12, 10, MAX INCLINE BENCH PRESS
3 SETS
10- 12 BARBELL SKULL CRUSHER
8-10 DB FULL RAISE
15 DUAL DB BICEP CURL
20-15-10-15-20
CAL ROW
DUAL DB PUSH PRESS
ANCHORED SIT UP
DIENSTAG: 18:00 – 19:00 UHR:
HYROX -KURS ENTFÄLLT- SILVESTER
MITTWOCH: 18:30 – 19:30 UHR:
KURS ENTFÄLLT- NEUJAHR
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
3 SUPERSETS
90 SEC CARDIO
10 DUAL DB SEATED GOOD MORNING
10/10 SINGLE ARM BANDED LAT PULL DOWN
EVERY 2 MIN X 5
3 POWER CLEAN (PAUSE AT KNEE FOR 3 SEC)
EVERY 3 MIN X 4
12 DUAL KB ROMANIAN DEADLIFT + 80 M FARMERS CARRY
EMOM 15
6 DB CLEAN AND JERK RIGHT ARM
6 DB CLEAN AND JERK LEFT ARM
40 SEC PLANK SHOULDER TAP
8-12 BURPEE OVER THE KB
REST
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
IN TEAMS OF TWO
BUY IN: 20 WALL WALK
200 BOX JUMP OVER
150 WALL BALL
100 GROUND TO OVERHEAD
75 BURPEE OVER THE BAR
50 PULL UP
CASH OUT: 20 WALL WALK