KW 31

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

SKILL: PRESS  (WOCHE 3/4)

 

3 ROUNDS (WARM UP)

1 MIN CARDIO

8 PRONE HALF ANGELS

8 BULGARIAN RING ROW

 

4 SETS

6 BARBELL Z PRESS

15 BANDED FACE PULLS

 

3 SETS

8 GLUTE BRIDGE DB FLOOR PRESS

4-6 PULL UP

 

WOD 

EVERY 5 MIN X 3-4

200 M RUN

12 ALT. SINGLE ARM DEVIL PRESS

12 BOX JUMP STEP DOWN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LEGS  (WOCHE 3/4)

 

3 ROUNDS

1 MIN CARDIO

10/10 SINGLE ARM KB DEADLIFT

10 ZERCHER SQUAT

 

3 SETS

6 ROMANIAN DEADLIFT

12 ALT. LOW SWITCH COSSACK SQUAT

 

3 SETS

12 ALT. ZERCHER FORWARD LUNGE

8/8 SUITCASE CURTSY SQUAT

 

3 ROUNDS

250 / 200 M ROW

5 SINGLE ARM KB RUSSIAN SWING RIGHT

40 M SINGLE ARM FARMERS CARRY RIGHT ARM

40 M SINGLE ARM FARMERS CARRY LEFT ARM

5 SINGLE ARM KB RUSSIAN SWING LEFT ARM

240 M RUN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL  (WOCHE 3/4)

 

4 SETS

8,6,4, MAX  MIXED GRIP BARBELL BENT OVER ROW 

8-10 BARBELL CUBAN PRESS

 

3 SETS

6 HANG POWER CLEAN

6-8 RING PULL UP

 

3 SETS

8/8 HALF KNEELING KB CHOP AND LIFT

12 DUAL DB FRONT RAISE

 

21-18-15-9-6

V UPS

PUSH UP

GORILLA ROW

CAL BIKE

 

 

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)

60 ROUNDS

2 DEADLIFT (100/ 70 KG)

3 HANDSTAND PUSH UP

5 WALL BALL

 

KW 29

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

SKILL: PRESS  (WOCHE 1/4)

 

3 ROUNDS (WARM UP)

1 MIN CARDIO

8 PRONE BEHIND THE NECK PRESS 

6-8 RING Y ROW

 

4 SETS

10 BARBELL Z PRESS

8/8 RENEGADE ROW

 

3 SETS

10 GLUTE BRIDGE DB BENCH PRESS

8 CHIN UP/ RING ROW

 

WOD 1 

20/15 CAL ROW

30 DUAL DB HANG CLEAN

40 SIT UP

30 DUAL DB PRESS

20/15 CAL ROW

TC 10 MIN

 

WOD 2

EVERY 5 MIN X 2-3

20 ALT. DB SNATCH

8-10 DUAL DB DEADLIFT

8-10 DUAL DB BURPEE

8-15 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LEGS  (WOCHE 1/4)

 

3 ROUNDS

1 MIN CARDIO

10/10 DB SINGLE LEG GLUTE BRIDE

10 DEFICIT DUAL DB SUMO DEADLIFT

 

3 SETS

10 ROMANIAN DEADLIFT

8/8 DEFICIT BULGARIAN SPLIT SQUAT

 

3 SETS

10 HIP THRUST

8/8 GOBLET COSSACK SQUAT

 

EMOM 15

1: 15 RUSSIAN KB SWING

2: 10 BOX JUMP OVER

3: 10 BURPEE

4: 12-15 CAL ROW

5: 45 SEC PLANK HOLD

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL  (WOCHE 1/4)

 

4 SETS

15,12,10, MAX  MIXED GRIP BARBELL BENT OVER ROW 

8-10 RING BICEP CURL

 

3 SETS

8 HANG POWER CLEAN

6-8 KIPPING PULL UP

 

3 SETS

10 DUAL DB SHRUGS

15 BANDED PULL APART

 

6 ROUNDS FOR TIME

6 PULL UP

6 SUMO DEADLIFT HIGH PULL

6 DIPS

6 TTB

6 BURPEE OVER

 

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)