KW 18
MONTAG: 18:00 – 19:30 UHR:
1. MAI – SPECIAL 11:00 -12:00 UHR
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: BACK SQUAT (WOCHE 2/4)
EVERY 2 MIN X 4 (1-3 WARM UP SETS)
6 REPS (CLIMBING WEIGHTS; HEVIER THAN LAST WEEK)
TEMPO 31X1
3 SUPERSETS
6/6 BACK RACK REVERSE LUNGE
12 ALT. COSSACK SQUAT
12-9-6-3
DUAL DB HANG CLEAN
40 DU
INTO
3-6-9-12
DUAL DB SQUAT
30 DU
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: PUSH (WOCHE 2/4)
3 SUPERSETS
8-12 DB BENCH PRESS
6 DB RONT RAISE 3 SEC HOLD
3 SUPERSETS
8/8 DB POWELL RAISE
8/8 MEDBALL ROTATIONAL THROW
4 SETS
20 SEC BIKE (HARD)
15 SEC REST
3 WALL WALK
15 SEC REST
20-30 SEC SINGLE LEG RING PLANK HOLD (BOTH LEGS)
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
5 ROUNDS FOR TIME
200 M SKI
40 M SANDBAG LUNGE
10 DEVIL PRESS
20 WALL BALL
2 MIN REST