KW 9

MONTAG: 18:00 – 19:30 UHR:

SKILL: SQUAT (WOCHE 1/4)

2 ROUNDS EMPTY BAR

6 SEATED GOOD MORNING

6 BACK SQUAT

6 BACK RACK REVERSE LUNGE

 

3 SUPERSETS

10 BACK SQUAT

30 SEC SLED PUSH SKILL MILL

 

2 SUPERSETS

12 ALT GOBLET BOX STEP OVER

10 JUMPING AIR SQUAT

 

EVERY 2 MIN X 4 

5 TALL BOX JUMP

6/6 DB KNEE OVER TOE SPLIT SQUAT

 

FOR TIME

1000 M ROW

100 DU

10 DEADLIFT (80% OF YOUR 1 RM)

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KB COMPLEX (WOCHE 1/4)

SINGLE ARM KB COMPLEX

PERFORM 4 ROUNDS EACH ARM:

5 RUSSIAN SWING

4 SNATCH

3 CLEAN

2 SQUAT

1 PRESS

 

3 SUPERSET

8/8 KB SINGLE LEG ROMANIAN DEADLIFT

12 CYCLIST GOBLET SQUAT

 

 

10-9-8…1

KB SINGLE ARM SQUAT CLEAN TO THRUSTER

BURPEE

RUSSIAN KB SWING

V UPS

TC 12 MIN

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 1/4)

2 ROUNDS EMPTY BAR

BENCH PRESS

NARROW GRIP BENCH PRESS

BENCH DIP

 

10,10,8,8,8 BENCH PRESS

12 PLATE RUSSIAN TWIST

 

2 SUPERSETS

12 DUAL DB PULL OVER

14 DB UPRIGHT ROW

 

3 ROUNDS FOR TIME

15 HANG CLEAN HIGH PULL

15 HAND RELEASE PUSH UP

10 SPRAWL

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

CROSSFIT OPEN 23.2 

A

AMRAP 15

5 BURPEE PULL UP

10 SHUTTLE RUN 

*ADD 5 BURPEE AFTER EACH ROUND

B

5 MIN TO FIND YOUR 1 RM THRUSTER