KW 16

MONTAG: 18:00 – 19:30 UHR:

SKILL: OVERHEAD SQUAT (WOCHE 4/4)

HIP AND OVERHEAD MOBILITY 10 MIN

 

2 ROUNDS EACH ARM

SINGLE ARM COMPLEX

5 FRONT SQUAT

5 SOTS PRESS

5 OVERHEAD SQUAT

 

3 SUPERSETS

6 OVERHEAD SQUAT

5/5 HEAVY WINDMILL

2 MIN REST

 

PUSH PRESS 15 MIN

1 X 6

3 X 4

 

EMOM 12 (45 SEC WORK – 15 SEC REST)

1: MEDBALL SQUAT

2: MEDBALL SIT UP

3: MEDBALL PUSH UP

4: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT RACK/ SHOULDER MOBILITY 10 MIN

SKILL: CLEAN AND JERK (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

5 HANG CLEAN

5 POWER CLEAN

5 SPLIT JERK

 

EVERY 2 MIN X 4

5 POWER CLEAN (KURZE PAUSE AUF KNIEHÖHE- AUF SIGNAL DES COACHES STANGE UMSETZEN)

 

BUILD A 3 RM COMPLEX IN 10 MIN

3 POWER CLEAN

2 FRONT SQUAT

1 PUSH JERK

 

AMRAP 8

15 SIT UP

8 DUAL DB CLEAN

8 DUAL DB SHOULDER TO OVERHEAD

40 SEC PLANK HOLD

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: DEADLIFT

6,6,6,4,4

TEMPO DEADLIFT 3011

 

3 SUPERSETS

8 HAMSTRING CURL ON A ROWER

8 BARBELL GOOD MORNING

 

EVERY 6 MIN X 3

21 WALL BALL

15 CAL BIKE/ SKI

9 CHEST TO BAR 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 WALK