KW 22

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: DEFICIT DEADLIFT ( WOCHE 2/4)

 

3 SETS

7 DEFICIT DEADLIFT (RPE 7-8)

 

3 SUPERSETS

6/6 BARBELL FRONT RACK FRONT FOOT ELEVATED KNEE OVER TOE SPLIT SQUAT

16 ALT. DB FRONT RAISE

 

EVERY 2 MIN X 4 

8 BARBELL BENT OVER ROW

 

AMRAP 15

60 DU

30 WALL BALL

15 DEADLIFT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH/ PULL (WOCHE 2/4)

 

3 SUPERSETS

8-10 PUSH UP (WEIGHTED)

8-10 FEET ELEVATED BODY ROW

 

5 SETS (EVERY 2-3 MIN X 5)

3 POWER CLEAN

5 BROAD JUMP

 

2-3 ROUNDS

4 MIN ON – 2 MIN OFF (EASY PACE RUN)

6 SINGLE ARM DB HANG CLEAN AND PUSH PRESS RIGHT ARM

6 SINGLE ARM DB HANG CLEAN AND PUSH PRESS LEFT ARM

6 BURPEE OVER DB

 

 

DONNERSTAG: 

FEIERTAGS SPECIAL 

 

 

FREITAG: 17:30 – 18:30 UHR

 

EMOM 6

EVEN: 8-10 SCAP PULL UP

ODD: 3/3 KB WINDMILL

 

3 ROUNDS

10-30 SEC TUCK L HANG

30-40 SEC HANDSTAND HOLD

 

3 ROUNDS

5/5 TURKISH GET UP

4-5 STRICT CHIN UP

 

8-10-12-14-16

CAL SKI

AMERICAN KB SWING

80 M DUAL KB FRONT RACK CARRY AFTER EACH ROUND

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

 

KW 20

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: PRESS (WOCHE 4/4)

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

6 BARBELL STRADDLE SIT STRICT PRESS 

8-10 SIDE LYING LATERAL DB RAISE

 

EVERY 2 MIN X 5

10 DUAL DB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

10-12 PLATE WEIGHTED BEAR CRWAL

8/8 PLANK KB PASS THROUGH

 

1-2 ROUNDS

50/ 35 CAL ROW

40 RUSSIAN KB SWING

30 PUSH PRESS

40 RUSSIAN KB SWING

50-35 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN  

 

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

FIND YOUR 3 RM POWER CLEAN IN 12 MIN

 

EVERY 2 MIN X 5

2 POWER CLEAN + 2 FRONT SQUAT + 2 HANG SQUAT CLEAN

 

AMRAP 15

7 FRONT SQUAT

10 LEFT ARM OH WALKING LUNGE

7 BURPEE

7 RIGHT ARM OH WALKING LUNGE

 

 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 5

1 WALL WALK + 6 HANDSTAND SHOULDER TAP

 

3 ROUNDS

3-5 NEGATIVE HANDSTAND PUSH UP

8-10 BARBELL FLOOR PRESS

 

3 ROUNDS

8-10 FEET ELEVATED PUSH UP

6-8 CHIN UP

4 WALL WALK

8 BURPEE BOX JUMP

16 DB SNATCH

8 CAL SKI

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

 

KW 19

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

SKILL: PRESS (WOCHE 3/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

6 BARBELL STRADDLE SIT STRICT PRESS 

10 LYING REVERSE DB FLY

 

EVERY 2 MIN X 5

12 DUAL DB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

20-30 SEC SIDE PLANK HOLD (LEG LIFT HOLD)

8-10 RING BODY SAW

 

21-15-9

PUSH PRESS

PULL UP

400 M RUN

9-15-21

FRONT SQUAT

PUSH UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN  (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

3 ROUNDS

4  POWER CLEAN + 4 FRONT SQUAT + 4 HANG SQUAT CLEAN

 

2 SUPERSETS

6 FRONT SQUAT

8/8 FRONT FOOT ELEVATED SPLIT SQUAT

 

7 ROUNDS FOR LOAD

3 DEADLIFT

3 POWER CLEAN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 5

2-3 WALL WALK

 

3 ROUNDS

3-5 NEGATIVE HANDSTAND PUSH UP

8-10 BARBELL FLOOR PRESS

 

3 ROUNDS

HANGING TUCK HOLD 15-20 SEC (HEAVY)

8/8 HEAVY KB WINDMILL

 

1-3-6-9-15-21

WALL WALKS

10-30-60-90-150-210

DU

TC 15 MIN

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2