KW 5

KW 5

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

EVERY 3 MIN X 4

12 SIT UP

15 CYCLIST AIR SQUAT

15 CAL BIKE/ ROW

 

EVERY 2:30 X 4

10,8,8,8 BACK SQUAT

 

3 SETS

6/6 SUITCASE DB CURTSY SQUAT

12 ALT. DB SUITCASE WALKING LUNGE

20 SEC SUITCASE HALF PULSES SQUAT

 

21-18-15-12

CAL ROW

DB REVERSE LUNGE

PLATE GROUND TO OVERHEAD

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

10 STRICT PRESS 

80 M SINGLE ARM KB BOTTOM UP WALK

 

EVERY 2 MIN X 5

14 ALT. KB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

6-8 DEFICIT PUSH UP

10 DB UPRIGHT ROW

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

45 SEC SKI (MAX CAL)

8 SUMO DEADLIFT HIGH PULL

MAX DU IN REMAINING TIME

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 SPLIT JERK

 

EVERY 3 MIN X 4

10 DUAL KB SUMO DEADLIFT

 

3 ROUNDS

45 SEC GOBLET WALL SIT

16 STEPS DB HAMSTRING WALK

 

15-12-9

SUMO DEADLIFT

ANCHORED SIT UP

2 MIN REST

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

EACH PART AS FAST AS POSSIBLE

FROM 0-5 MIN:

30 POWER SNATCH

 

FROM 6-10 MIN:

1000 M ROW

 

FROM 11-15 MIN:

30 CLEAN AND JERK

 

FROM 15-20 MIN:

80 CAL BIKE

 

FROM 21-25  MIN:

30 FRONT SQUAT

 

FROM 26-30 MIN:

1000 M SKI

 

FROM 31-35  MIN: 

30 PUSH PRESS

KW 3

KW 3

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 ROUNDS

15 PRONATED BAND PULL APART

8-10 WIDE GRIP PUSH UP

10 CAL ROW

 

EVERY 2:30 X 4

12,10,8, MAX  BARBELL INCLINE BENCH PRESS

 

3 SETS

10 DUAL SEATED DB TRICEP EXTENSION

10 ALT. PLATE HALO

 

20-15-10-15-20

CAL ROW

KB FLOOR PRESS

TTB

30 SEC REST AFTER EACH ROUND

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 2 MIN X 5

2 MUSCLE SNATCH + + 1 HANG SNATCH +1  OH SQUAT 

 

EVERY 3 MIN X 4

FRONT SQUAT – TEMPO 21X1

1 SET: 5 FRONT SQUAT

2 SET: 3 FRONT SQUAT

3 SET: 1 FRONT SQUAT

4: SET: MAX REP

 

3 SUPERSETS

ROWER PIKE UP

12-20 WALL FACING SHOULDER TAP

 

5 ROUNDS

15/12 CAL BIKE

20. ALT. DB SUITCASE DROP LUNGE

10 STRICT BAR DIP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

1 POWER CLEAN + 2 CLEAN PULL

 

EVERY 3 MIN X 4

10 DB ROMANIAN DEADLIFT

 

3 SETS

80 M DUAL DB FARMERS CARRY + 5 DB SHRUGS

10 BODY ROWS

8 X 1 1/2 DUAL DB CURLS

 

4 ROUNDS FOR TIME

50 DU

15-12-9-6

BAR FACING BURPEE

 POWER CLEAN

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

WITH A PARTNER

2500M ROW

THEN 16 ROUNDS OF:

11 DEADLIFT

20 AIR SQUAT

16 KB SWING

 

KW 2

KW 2

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 ROUNDS

15-25 SEC CHIN UP HOLD

6 YOGA PUSH UP

15/12 CAL ROW

 

EVERY 2:30 X 4

8,8,8, MAX  BARBELL BENCH PRESS

 

3 SETS

10-12 DB PULL OVER

3-6 STRICT HSPU

 

FOR TIME

500 M ROW

+

20-15-10

BARBELL PUSH PRESS

SIT UP

20-15-10

PUSH UP

HOLLOW ROCK

+ 500 M ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX – NEU!

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 2 MIN X 5

3 MUSCLE SNATCH + 3 OH SQUAT

 

EVERY 3 MIN X 4

FRONT SQUAT – TEMPO 20X1

1 SET: 6 FRONT SQUAT

2 SET: 4 FRONT SQUAT

3 SET: 2 FRONT SQUAT

4: SET: MAX REP

 

3 SUPERSETS

7/7 STANDING FILLY PRESS

30 SEC HANDSTAND HOLD

2 MIN REST

 

4 ROUNDS FOR TIME

40 DU

30 DEADLIFT

20 CAL BIKE

10 POWER SNATCH

RX: 40/25 KG

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

2 POWER CLEAN (PAUSE AT KNEE FOR 3 SEC; HEAVIER THAN LAST WEEK)

 

EVERY 3 MIN X 4

DEFICIT STIFF LEGGED DEADLIFT

10, 8,6, 4 REPS – CLIMBING WEIGHTS

 

3 SETS

10/10 DB CHAINSAW ROW

8-10 DB CUBAN PRESS

 

EMOM 15

1: 10- 12 DUAL KB DEADLIFT

2: 10- 12  DUAL KB CLEAN

3: 10-12 DUAL KB SQUAT

4: 10-12 DUAL KB SWING

5: REST

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

YOU GO, I GO

 

AMRAP 35

3 BURPEE

3 AIR SQUAT

3 PULL UP

3 WALL BALL

3 BOX JUMP

3 PUSH UP

160 M RUN