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