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