KW 6

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 2/4)

2 ROUNDS

8 SCAPULAR PULL UP

6/6 HALF KNEELING KB BOTTOM UP PRESS

8/8 SIDE PLANK ROTATION

 

3 SUPERSETS

8 STRICT PRESS 

8/8 DB UPRIGHT ROW

 

EVERY 2 MIN X 5

OVERHEAD PRESS HOLD 30 SEC

 

2 ROUNDS

10/10 SINGLE ARM BANDED LAT PULL DOWN

10 HOLLOW ROCK

8/8 DB ROW

 

3 ROUNDS FOR TIME

16 ALT. DB SNATCH

15 AMERICAN KB SWING

1 MIN MAX CAL ROW

2 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 2/4)

5-10-15-20-25-30 UNBROKEN DU

 

2 SUPERSET

5 (NEGATIVE) HANDSTAND PUSH UP

12 STRADDLE PLATE RAISE 

 

3 ROUNDS

10 V UP

10 HEAVY RUSSIAN TWIST

12 STRAIGHT LEG SIT UP WITH PLATE

 

AMRAP 12

15 GHD/ ABMAT SIT UP

12 ALT. DB CLEAN AND JERK

12 SUMO DEADLIFT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 2/4)

2 ROUNDS EMPTY BAR

5 POWER CLEAN

5 STRICT PRESS

5 HIGH PULL 

 

3 ROUNDS

8 CLEAN PULL

5 HANG CLEAN

 

2 SUPERSETS

10/10 DB SPLIT SQUAT 

10/10 SINGLE LEG ROMANIAN DEADLIFT

 

5 ROUNDS FOR QUALITY

500/400 M BIKE

12 KB HAMSTRING MARCH

12 DUAL DB/KB FLOOR PRESS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

BUY IN: 200 DU

25-20-15-10-5

PUSH UP

ALT. JUMPING LUNGE

V UPS

BUY OUT: 500 M RUN