KW 26

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: SNATCH (WOCHE 2/4)

 

3 ROUNDS

90 SEC CARDIO 

30 SEC STRAIGHT LEG HIP BRIDGE HOLD

30-40 SEC WALL SIT

 

2 ROUNDS EMPTY BAR:

BTN SNATCH PRESS

10 SEC SNATCH GRIP OVERHEAD HOLD

5 OH SQUAT

 

3 SETS

8 HANG POWER SNATCH

 

EVERY 2 MIN X 6

2 POWER SNATCH + 2 OH SQUAT + 3 BURPEE BOX JUMP STEP DOWN

 

4 SETS

10  BOX SQUAT (SAME WEIGHT)

 

3  ROUNDS FOR TIME 

400 M RUN

30 AIR SQUAT

20 TTB

60 DU

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH/ PULL (WOCHE 2/4)

 

3 SUPERSETS

6 BARBELL PUSH PRESS

6/6 LATERAL MEDBALL SLAM

 

3 SETS

6-8 CHIN UP

 

3 SETS

10-12 SEATED PRONATED DB STRIC PRESS

12 DUMBBELL FULL RAISE

12 HALF KNEELING BANDED FACE PULL

 

4-5-6-7

POWER CLEAN

1 ROUNDS OF:

5 PULL UP

10 PUSH UP

15 AIR SQUAT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN  (WOCHE 2/4)

 

EVERY 2 MIN X 5

5 MUSCLE CLEAN

 

3 SETS

8 FRONT SQUAT

10 GOBLET TALL KNEELING TO STANDING

 

2 SETS

8/8 STANDING KB KNEE RAISE

80 M SINGLE ARM FARMERS CARRY

 

3 ROUNDS FOR TIME

700 M BIKE/ 500 M ROW

12 ALT. GOBLET BOX STEP UP

8/8 GOBLET COSSACK SQUAT

12 RUSSIAN TWIST

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

TEAM OF 2 (YOU GO, I GO)

 

KW 24

 

MONTAG: 10:00 – 11:00 Uhr

SPECIAL MIT JENS

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH/ PULL (WOCHE 4/4)

 

3 SUPERSETS

8-10 BENCH PRESS

5-8 NEUTRAL GRIP CHIN UP

 

5 SETS (EVERY 2-3 MIN X 5)

5 HANG SQUAT CLEAN

5 SHUTTLE RUN

 

5 ROUNDS FOR TIME

10-12 RING DIP

80 M SINGLE ARM DB CARRY LEFT ARM

15 BODY ROW

80 M SINGLE ARM DB CARRY RIGHT ARM

15/12 CAL SKI

 

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 6

EVEN: 8-10 SCAP PULL UP

ODD: 8-12 PLANK KB PULL THROUGH

 

3 ROUNDS

10-30 SEC HANGING ALT. SINGLE LEG KNEE DRIVE

30-40 SEC HANDSTAND HOLD

 

2 -3 ROUNDS

5/5 HALF KNEELING WINDMILL

3-6 STRICT HANDSTAND PUSH UP

 

3 ROUNDS

500 M ROW

20 WALL BALL

20 ALT WEIGHTED BOX STEP UP

20 DUAL KB DEADLIFT

20 PUSH UP

20 ALT. KB GORILLA ROW

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

TEAM OF 2

KW 23

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

SKILL: DEFICIT DEADLIFT ( WOCHE 3/4)

 

3 SETS

8 DEFICIT DEADLIFT (RPE 7-8)

 

3 SUPERSETS

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

10-12 HAMSTRING CURL ON A ROWER

 

EVERY 2 MIN X 4 

8 BARBELL BENT OVER ROW (HEAVIER THAN LAST WEEK)

 

AMRAP 14

12 DEADLIFT

9 HR PUSH UP

12 ALT JUMPING JUNGE

9 TTB

12 AMERICAN KB SWING

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH/ PULL (WOCHE 3/4)

 

3 SUPERSETS

8-10 BENCH PRESS

8-10 AUSTRALIAN PULL UP

 

5 SETS (EVERY 2-3 MIN X 5)

5 POWER CLEAN

5 BURPEE BOX JUMP

 

21-15-9

HANDSTAND PUSH UP

PULL UP

CAL ROW

 

 

DONNERSTAG: 

17:30 – 18:30 UHR HYROX

 

FREITAG: 17:30 – 18:30 UHR

EMOM 6

EVEN: 8-10 SCAP PULL UP

ODD: 3/3 KB WIND MILL

 

3 ROUNDS

3-5 STRICT TTB/ STRICT KNEE RAISE

30-40  SEC HANDSTAND HOLD

 

3 ROUNDS

5/5 TURKISH GET UP

4-5 STRICT CHIN UP

 

EMOM 15

12 GOBLET SQUAT

10 KB ROMANIAN DEADLIFT

12 KB RUSSIAN TWIST

10 KB SINGLE ARM OH WALKING LUNGE

30 SEC WALL SIT MIT KB

 

 

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

 

1-2 ROUNDS

60 DEADLIFT (100/ 70 KG)

50 BAR FACING BURPEE

40 FRONT SQUAT

30 PUSH PRESS

20 POWER CLEAN

10 THRUSTER

FINISHER 

100 DU