KW 33
MONTAG: 18:00 – 19:30 UHR:
20 MIN FULL BODY MOBILITY
SKILL: PRESS (WOCHE 1/4)
2 ROUNDS EMPTY BAR/ PVC
5 STRICT PRESS
5 PUSH PRESS
5 PUSH JERK
3 SUPERSETS
10 STRICT PRESS
8 ALT. BARBELL OVERHEAD REVERSE LUNGE
EVERY 2 MIN X 5
14 ALT. KB GLUTE BRIDGE FLOOR PRESS
2 SUPERSETS
6-8 DEFICIT PUSH UP
14 ALT. BICEP CURL
5 ROUNDS
2 MIN ON – 1 MIN OFF
45 SEC SKI (MAX CAL)
8 RENEGADE ROW
MAX DU IN REMAINING TIME
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: TTB (WOCHE 1/4)
5 MIN SHOULDER MOBILITY
3 ROUNDS
10 LEG LOWERS
5 KIP SWING (SAUBER UND KONTROLLIERT)
MAX SEC TUCK HANG
EVERY 2 MIN X 4
4 SINGLE LEG TTB OR SINGLE LEG TOE TO RING
EVERY 2 MIN X 5
3 – 6 KIPPING HANDSTAND PUSH UP (NEGATIVE ODER PIKE PUSH UP)
2 ROUNDS
12 HOLLOW BANDED PULL OVER
12 DUAL KB ROW
AMRAP 20
MAX DISTANCE BIKE / ROW
EVERY 2 MIN:
3 BURPEE
4 PUSH UP
5 AIR SQUAT
DONNERSTAG: 17:30 – 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: CLEAN (WOCHE 1/4)
2 ROUNDS EMPTY BAR
5 MUSCLE CLEAN
5 HIGH HANG CLEAN
5 FRONT SQUAT
3 ROUNDS
10 CLEAN PULL
5 TALL CLEAN
2 SUPERSETS
30 SEC HEAVY FRONT RACK HOLD
12 ALT. GOBLET REVERSE LUNGE
21-15-9
DUAL KB CLEAN
AMERICAN KB SWING
WALL BALL
SAMSTAG: 9:30 – 10:30 UHR
FUNCTIONAL TRAINING
SAMSTAG: 10:30 – 12:30 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
IN TEAMS OF TWO
300 DU
60 CLEAN AND JERK
60 BAR FACING BURPEE
200 DU
40 POWER SNATCH
40 BAR FACING BURPEE
100 DU
20 THRUSTER
20 BAR FACING BURPEE