KW 17

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 1/4)

10 MIN MOBILITY

 

3 ROUNDS

40/40 SINGLE ARM FARMERS CARRY

10 SEC HANG HOLLOW HOLD

5 KIP SWING

5 BOX SUPPORTED KIPPING PULL UP

 

3 SUPERSETS

8 RACK DEADLIFT

10 SEATED BANDED SINGLE ARM ROW

 

2 SUPERSETS

8-10 WEIGHTED SUPERMAN 

8/8  SPLIT STANCE ROMANIAN DEADLIFT

 

21-15-9

BACK SQUAT

TTB

 

21-15-9

DEADLIFT

PULL UP

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 1/4)

 

EVERY 2 MIN X 4 (1-3 WARM UP SETS)

6 REPS (CLIMBING WEIGHTS)

TEMPO 31X1

 

3 SUPERSETS

HAMSTRING PLANK HOLD 20-30 SEC

20 WALKING LUNGES

 

18-15-12-9-6-3

DUAL KB RACK SQUAT

KB TALL PLANK KNEE TO ELBOW

REST 3 MIN

100 AIR SQUATS FOR TIME

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 1/4)

 

3 SUPERSETS 

2 PAUSE PUSH PRESS (PAUSE 2 SEC IN THE DIP AND 2 SEC OVERHEAD)

2 PAUSE PUSH JERK (PAUSE 2 SEC IN THE DIP AND 2 SEC OVERHEAD)

3-4 NEGATIVE HANDSTAND PUSH UP (3 SEC NEGATIVE)

 

3 SUPERSETS

10 DB FLYS

10-12 PUSH UP 

 

EVERY 3 MIN X 4 

14 CAL BIKE

20 DU

4/4 SINGLE ARM KB CLEAN AND JERK

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 12

12 BOX JUMP OVER

160 M RUN

12 A-JUMPS T0 20 KG PLATE

20 M SINGLE ARM DB OVERHEAD WALKING LUNGE

 

5 X 60 SEC ON – 30 SEC OFF

5-4-3-2-1

DEADLIFT

MAX BAR FACING BURPEE OVER