KW 7

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 3/4)

 

2 ROUNDS 

DB ARNOLD PRESS

DB FRONT RAISE

DB FULL RAISE

 

3 SUPERSETS

6 PUSH PRESS

8 PLATE ROTATION (RIGHT + LEFT = 1 REP)

 

4 SUPERSETS

1O PARTNER MED BALL THROW

8 KB SUMO DEADLIFT HIGH PULL

 

2 SUPERSETS

8 PRONE ROW

6 DIP

 

EMOM 16

1: 10 WALL BALL

2: 6 BURPEE PULL UP

3: 12 RUSSIAN TWIST

4: REST

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU (WOCHE 3/4)

3X 30 DU UNBROKEN

 

3 ROUNDS

45 SEC GOBLET WALL SIT

16 STEPS DB HAMSTRING WALK

 

2 SETS

6/6 SPLIT STANCE ROMANIAN DEADLIFT

12 ALT. BB BACK RACK BOX STEP UP

 

15-12-9

SUMO DEADLIFT

ANCHORED SIT UP

2 MIN REST

30-20-10

DB WALKING LUNGE

PUSH UP

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 3/4)

3 ROUNDS

5 SQUAT CLEAN

8 ROMANIAN DEADLIFT

8 BRADFORT PRESS

 

FIND A HEAVY ONE IN 12 MIN

3 POWER CLEAN + 3 SQUAT CLEAN

 

2 SUPERSETS

8/8 KB SINGLE LEG GLUTE BRIDGE

5/5 KB WINDMILL

 

FOR TIME

5 ROUNDS

12 AMERICAN KB SWING (32/ 24 KG)

12 BURPEE

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

50 CAL  ROW

50 BOX JUMP OVER

40 CAL ROW

40 SINGLE ARM DEVIL PRESS

30 CAL ROW

30 SINGLE ARM DB THRUSTER

TC 23 MIN