KW 18
MONTAG: 18:00 – 19:30 UHR:
20 MIN FULL BODY MOBILITY
SKILL: PRESS (WOCHE 2/4)
2 ROUNDS EMPTY BAR/ PVC
5 STRICT PRESS
5 PUSH PRESS
5 PUSH JERK
3 SUPERSETS
8 BARBELL STRADDLE SIT STRICT PRESS
16 ALT. SINGLE ARM DB CURL TO PRESS
EVERY 2 MIN X 5
14 ALT. DB GLUTE BRIDGE FLOOR PRESS
2 SUPERSETS
12 ALT. PLATE AROUND THE WORD
10/10 DB CHOP AND LIFT
20-15-10-5
PUSH PRESS
BURPEE
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: CLEAN (WOCHE 3/4)
2 ROUNDS EMPTY BAR
5 MUSCLE CLEAN
5 HIGH HANG CLEAN
5 FRONT SQUAT
3 ROUNDS
4 TALL CLEAN + 4 POWER CLEAN + 4 HANG SQUT CLEAN
2 SUPERSETS
8 FRONT SQUAT
8/8 FRONT FOOT ELEVATED SPLIT SQUAT
AMRAP 15
3-6-9-12…
BURPEE
AMERICAN KB SWING
HANG POWER CLEAN
*ADD 3 REPS TO EACH MOVEMENT EACH ROUND
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
EMOM 5
10-12 HANDSTAND SHOULDER TAP
3 ROUNDS
3-5 NEGATIVE HANDSTAND PUSH UP
8-10 BARBELL FLOOR PRESS
3 ROUNDS
10 HOLLOW ROCK
10 DUAL DB ARNOLD PRESS
5 ROUNDS FOR TIME
5 PIKE PUSH UP
5 DUAL DB SQUAT
5 TTB
5 BURPEE
5 DUAL DB STRICT PRESS
5 PULL UP
SAMSTAG: 9:30 – 10:30 UHR
FUNCTIONAL TRAINING
SAMSTAG: 10:30 – 12:30 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
IN TEAMS OF 3
AMRAP 31
29 WALL BALL
29 OH SQUAT
29 HANG SQUAT CLEAN AND JERK
29 CAL BIKE
29 HANG POWER SNATCH
*EACH PARTNER MUST PERFORM 1900 M ROW AT SOME POINT DURING WORKOUT