KW 12

KW 12

MONTAG: 18:00 – 19:30 UHR:

SKILL: SQUAT (WOCHE 4/4)

 

3 ROUNDS 

8 SPANISH SQUAT

12 BANDED PULL THROUGH

8/8 PALL OF PRESS

 

3 SUPERSETS

12 CYCLIST GOBLET SQUAT

10 HIP THRUST

 

2 SUPERSETS

8/8 FRONT FOOD ELEVATED SPLIT SQUAT

8/8 SINGLE ARM KB ROMANIAN DEADLIFT

 

FOR TIME 

IN TEAMS OF TWO

80 SYNCHRO WALL BALL SHOT

60 CAL ROW (SPLIT AS NEEDED)

40 SINGLE ARM DB SHOULDER TO OVERHEAD

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KB COMPLEX (WOCHE 4/4)

3 ROUNDS

8X 1 1/4 GOBLET SQUAT

6/6 KICKSTAND CROSSBODY SINGLE LEG KB DEADLIFT

6/6 SINGLE ARM KB ROW

 

2 SUPERSETS

6/6 SINGLE ARM KB SIDE SWING

80 M CROSSBODY KB CARRY

 

EMOM 12

1: 30 SEC DU

2: 30 SEC NARROW HANDS ON BENCH PUSH UP

3: 30 SEC KB DEADLIFT

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 4/4)

2 SETS

160 M RUN

160 M PLATE OVERHEAD CARRY

 

3 SUPERSETS

8/8 SINGLE ARM DB BENCH PRESS

16 ALT. GORILLA ROW

 

12 MIN AMRAP

BUY IN: 800 M ROW

2-4-6-8-10…

BRADFORD PRESS

BENCH DIP

HANG CLEAN HIGH PULL

 

ACCUMULATE 3 MIN SIDE PLANK HOLD EACH SIDE (6 MIN)

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

10 SHUTTLE RUN (10 M = 5 M HIN + 5 M ZURÜCK =1)

10 BURPEE BOX JUMP OBER

15 DB THRUSTER

DIRECTLY INTO:

40/30 CAL ROW

30 TTB

30 BARBELL POWER SNATCH