KW 4

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH WOCHE 4/4

 

2 ROUNDS EMPTY BAR

5 CUBAN PRESS

5 SNATCH BALANCE

5 SOTS PRESS

 

3 SUPERSETS

8 BOX OVERHEAD SQUAT

12 BANDED FACE PULL

 

EVERY 2 MIN X 6

6 SNATCH GRIP DEADLIFT (2 SEC REST BELOW THE KNEE)

 

EVERY 2 MIN X 4

1 POWER SNATCH + 1 BELOW THE KNEE SNATCH + 2 OH SQUAT

 

3 ROUNDS

12-9-6

THRUSTER

BURPEE OVER THE BAR

REST 3 MIN

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

!! GCG IS BACK !!

 

CLEAN COMPLEX

EVERY 2 MIN X 6

1 DEADLIFT

1 HANG POWER CLEAN

1 THRUSTER

 

3 SUPERSET

12 CYCLIST GOBLET SQUAT

10 HIP THRUST

 

AMRAP 12

3-6-9-12..

CLEAN AND JERK

TTB

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 4/4

3 ROUNDS

4-6 SINGLE ARM RING ROW

8 PENDLAY ROW

 

2 SUPERSETS

1-5 KIPPING PULL UP

80 M SINGLE ARM KB OVERHEAD FARMERS CARRY

 

2 ROUNDS FOR TIME

30 /24 CAL SKI

30 ALT. DB SNATCH

30 TTB

30 PUSH UP

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

20-18-16-14…2

CAL ROW

SIT UP

WALL BALL

 

3 MIN REST

 

10-9-8-..1

CAL BIKE/ BURPEE

DUAL DB FRONT SQUAT

PUSH UP