KW 1

KW 1

MONTAG: 18:00 – 19:30 UHR:

10 MIN OVERHEAD MOBILITY MOBILITY

 

SKILL: SNATCH WOCHE 1/4

2 ROUNDS EMPTY BAR/ PVC 

5 MUSCLE SNATCH

5 SNATCH BALANCE

5 SOTS PRESS

 

3 SUPERSETS

8 SNATCH GRIP STRICT PRESS

5/5 KB WINDMILL

 

EVERY 2 MIN X 6

8 SNATCH GRIP DEADLIFT

 

3 ROUNDS

3 POWER SNATCH + 2 OVERHEAD SQUAT

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

45 SEC SKI (MAX CAL)

15 WALL BALL

MAX DU IN REMAINING TIME

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

!!NEU!! KETTLEBELL WORKOUT MIT JOHANNA !!NEU!!

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 1/4

3 ROUNDS

6 FEET ELEVATED RING ROW

20 SEC CHIN OVER BAR HOLD

 

2 SUPERSETS

20-30 SEC RING SUPPORT HOLD

5 (NEGATIVE) DIP

 

3 ROUNDS FOR TIME

30 /24 CAL ROW

30 ALT. DB SNATCH

30 TTB

30 PUSH UP

 

!!NEU!! SAMSTAG: 10:00 – 11:00 UHR !!NEU!!

FUNCTIONAL TRAINING MIT ALINA

ERLERNEN DER BODYWEIGHT BASICS: PULL UP, PUSH UP, PISTOL, GYMNASTICS

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

12 ROUNDS FOR TIME

ATHLETE A

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

ATHLETE B

15 CAL ROW