KW 7
MONTAG: 18:00 – 19:30 UHR:
20 MIN FULL BODY MOBILITY
3 SUPERSETS
8-10 DB BENCH PRESS
8/8 SINGLE ARM DB ROW
5-8 CHIN UP
3 SETS
10/10 HALF KNEELING SLAMBALL WOOD CHOP
30-50 SEC REVERSE PLANK HOLD
MAX (WEIGHTED) PUSH UP
EMOM 15
1: 10 RENEGADE ROW
2: 10 DUAL DB PUSH PRESS
3: 10 FLOOR PRESS
4: 10 SINGLE ARM DEVIL PRESS
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
4 STRICT PRESS
6 CUBAN PRESS
EVERY 3 MIN X 4
1 POWER CLEAN + 1 HANG POWER CLEAN + 3 FRONT SQUAT
3 SETS
3 JERK BALANCE
3 PRESS IN SPLIT STANCE
10-20 SEC HOLD SPLIT STANCE
3X AMRAP 3
3 POWER CLEAN
6 PUSH UP
9 AIR SQUAT
1 MIN REST
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
EVERY 2 MIN X 5
1 HANG POWER SNATCH + 1 OH SQUAT + 1 HANG SQUAT SNATCH + 1 OH SQUAT
EVERY 3 MIN X 4
6 OVERHEAD SQUAT
3 ROUNDS
8/8 HALF KNEELING ARNOLD PRESS
12 SLAM BALL
AMRAP 12
2 CAL ROW
2 RIGHT ARM DB SNATCH
2 LEFT ARM DB SNATCH
2 BURPEE
…
4 CAL ROW
4 RIGHT ARM DB SNATCH
4 LEFT ARM DB SNATCH
4 BURPEE
ADD 2 REPS TO EACH MOVEMENT EVERY ROUND
SAMSTAG: 09:30- 10:30 UHR
FUNCTIONAL TRAINING
SAMSTAG: 10:30 – 12:30 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
IN TEAMS OF 3
3 ROUNDS
30 FRONT SQUAT (ONLY ONE PARTNER IS WORKING)
30 SYNCHRO BURPEE
30 BOX JUMP (ONLY ONE PARTNER IS WORKING)
320 M RUN TOGETHER