KW 13

MONTAG: 18:00 – 19:30 UHR:

SKILL: OVERHEAD SQUAT (WOCHE 1/4)

HIP AND OVERHEAD MOBILITY 10 MIN

 

3 ROUNDS

5 BACK SQUAT

5 SOTS PRESS

5 OVERHEAD SQUAT

 

3 SUPERSETS

10 OVERHEAD BOX SQUAT

10 BEHIND THE NACK SNATCH GRIP PRESS

2 MIN REST

 

PUSH PRESS 15 MIN

1 X 8 

3 X 7

 

3 ROUNDS

16 KB OVERHEAD WALKING LUNGE

9 TTB

16 WALL BALL

9 PULL UP

16 AMERICAN KB SWING

9 BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT RACK/ SHOULDER MOBILITY 10 MIN

SKILL: CLEAN AND JERK 

 

2 ROUNDS EMPTY BAR

5 HIGH HANG CLEAN

5 GOOD MORNING

5 STRICT PRESS

 

EMOM 10

1 CLEAN AND JERK (MAX 75%  OF YOUR 1 RM)

 

TEMPO FRONT SQUAT 31X1

4 X 6 

 

EMOM 12 (45 SEC WORK – 15 SEC REST)

1: (WEIGHTED) REVERSE BURPEE

2: BUTTERFLY SIT UP

3: RENEGADE ROW

4: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: DEADLIFT

10,10,10,8,8

TEMPO DEADLIFT 3011

 

3 SUPERSETS

8/8 SEATED SINGLE ARM BANDED ROW

15 PLATE RUSSIAN TWIST

 

1-2-3-4-5-6-7-8-9-10

DEADLIFT

BURPEE PULL UP

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 30

1: 200 M RUN

2: 10-12 DEVIL PRESS

3: 200 M RUN

4: 12-14 DB BOX STEP OVER

5+6: RECOVERY PACE BIKE/ SKILL MILL/ROW