KW 50

MONTAG: 18:00 – 19:30 UHR:

10 MIN ANKLE / SQUAT MOBILITY

 

SKILL: SNATCH

 

2 ROUNDS EMPTY BAR

5 MUSCLE SNATCH

5 DROP SNATCH

5 SNATCH BALANCE

 

EVERY 2 MIN X 6

1 SNATCH HIGH PULL + 3 HANG SQUAT SNATCH

 

3X8

SNATCH GRIP DEADLIFT

 

EMOM 5

20 SEC SNATCH GRIP OVERHEAD HOLD, 40 SEC REST

 

3 ROUNDS FOR TIME

400 M RUN

30 WALL BALL SHOT

30 BOX JUMP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH UP

 

EVERY 2 MIN X 6

8 TALL KNEELING DB ARNOLD PRESS

4/4 PLATE HALO

 

4 ROUNDS FOR TIME

30 DU

20 CAL ROW

10 BURPEE OVER ROWER

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

8 PRONE ROW

20 BANDED FACE PULL

 

3 ROUNDS

8 DB NARROW GRIP FLOOR PRESS

10 LATERAL RAISE

6 PUSH UP

 

21-15-9

CAL SKI

PULL UP

2 MIN REST

21-15-9

CAL ROW

BURPEE TO TARGET

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

EACH PART AS FAST AS POSSIBLE

 

FROM 0-5 MIN:

30 POWER SNATCH

 

FROM 6-10 MIN:

1000 M ROW

 

FROM 11-15 MIN:

30 CLEAN AND JERK

 

FROM 15-20 MIN:

80 CAL BIKE