KW 2

MONTAG: 18:00 – 19:30 UHR:

10 MIN ANKLE / SQUAT MOBILITY

 

SKILL: SNATCH WOCHE 2/4

AMRAP 6 MIN

5 SNATCH PULL

5 DROP SNATCH

5 OH SQUAT

 

3 SUPERSETS

20 SEC SNATCH GRIP OVERHEAD HOLD

8/8 BANDED CLAMSHELL

 

EVERY 2 MIN X 6

6 (BANDED) SNATCH GRIP DEADLIFT 

 

3 ROUNDS

3 HANG SNATCH + 1 OH SQUAT

15 MIN FOR QUALITY

2/2 TURKISH GET UP

8 GORILLA ROW

12 SINGLE ARM OVERHEAD WALKING LUNGE

500/400 M BIKE

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

KETTLEBELL WORKOUT

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 2/4

 

3 ROUNDS

7 FEET ELEVATED RING ROW

25 SEC CHIN OVER BAR HOLD

 

2 SUPERSETS

12 BANDED PVC LAT PULL DOWN

12 ALT. BICEP CURL

 

21-15-9-15-21

BURPEE

DU

RENEGADE ROW

 

SAMSTAG: 10:00 – 11:00 UHR 

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

50/40 CAL ROW (TC: 3 MIN)

3 MIN REST

 

5 ROUNDS

20 BOX JUMP OVER

20 WALL BALL

20 AMERICAN KB SWING

(TC: 30 MIN)

3 MIN REST

 

50/ 40 CAL ROW (TC: 3 MIN)