KW 11

MONTAG: 18:00 – 19:30 UHR:

SKILL: SQUAT (WOCHE 3/4)

 

2 ROUNDS 

5 DEADLIFT

5 POWER CLEAN

5 SQUAT CLEAN

 

3 SUPERSETS

8/8 BARBELL BACK RACK REVERSE LUNGE

5/5 WIND MILL

 

CLEAN

EVERY 2 MIN X 6

5 POWER CLEAN

4 POWER CLEAN + 1 SQUAT CLEAN

3 POWER CLEAN + 2 SQUAT CLEAN

2 POWER CLEAN + 3 SQUAT CLEAN

1 POWER CLEAN + 2 SQUAT CLEAN

5 SQUAT CLEAN

 

AMRAP 3 X 4

10 WEIGHTED SIT UP

8 SINGLE ARM DEVIL PRESS

MAX BOX STEP UP

REST 2 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KB COMPLEX (WOCHE 3/4)

3 SUPERSETS

8 KB AROUND THE WORLD

8 KB GOOD MORNING TO SQUAT

 

3 SUPERSETS EACH ARM

8/8 SINGLE LEG KB ROMANIAN DEADLIFT

8/8 SINGLE ARM AMERICAN SWING

6/6 SINGLE ARM KB THRUSTER

 

FOR TIME

60 ALT. DB SNATCH

50 CAL ROW

40 BURPEE OVER THE DB

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 3/4)

EVERY 2 MIN X 6

5 STRICT PRESS 

4 STRICT PRESS + 1 PUSH PRESS

3 STRICT PRESS + 2 PUSH PRESS

2 STRICT PRESS + 3 PUSH PRESS

1 STRICT PRESS + 4 PUSH PRESS

5 PUSH PRESS

 

6/6 HALF KNEELING DB ARNOLD PRESS

6-8 DIAMOND PUSH UP

 

EMOM 10

1: 12 CAL SKI

2: 15 STRICT PRESS (EMPTY BAR)

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

60-40-20

OVERHEAD SQUAT (42,5/ 30 KG)

TTB

 

INTO 

100 CAL ASSAULT BIKE