KW 3

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH WOCHE 3/4

 

2 ROUNDS EMPTY BAR

5 HIGH PULL

5 SNATCH BALANCE

5 OH SQUAT BOTTOM POSITION HOLD 5-10 SEC

 

3 SUPERSETS

10 PLATE OVERHEAD SQUAT

12 DB PUSH PRESS

 

EVERY 2 MIN X 6

6 BANDED SNATCH GRIP DEADLIFT (HEAVIER THAN WEEK 3)

 

3 ROUNDS

3 HANG SNATCH + 2 BEHIND THE NECK PUSH PRESS

 

EVERY 3 MIN X 6

20/15 CAL BIKE

ROUND 1/3/5

10 ALT. SINGLE ARM DB CLEAN AND JERK

ROUND 2/4/6

10 ALT. SINGLE ARM DB SNATCH

 

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 3/4

3 ROUNDS

8 HALF CHIN UP

6 NEGATIVE PULL UP 

60 SEC REST

 

EVERY 2 MIN X 5

8 KIP SWING (ARCH/ HOLLOW)

20 SEC HOLLOW HOLD

 

FOR TIME

60 CAL ROW

50 TTB

40 WALL BALL

30 POWER CLEAN

20 BURPEE PULL UP

TC 16 MIN

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 7 X 4 

10 PULL UP

15/12 CAL SKI

12 ALT. DEVIL PRESS

30 DU

2 MIN REST