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