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