KW 19

KW 19

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 2/4)

10 MIN SHOULDER MOBILITY

 

3 ROUNDS

40/40 SINGLE ARM FARMERS CARRY

10 SEC HANG HOLLOW HOLD

5 KIP SWING

5 HALF KIPPING PULL UP

 

3 SUPERSETS

8 RACK DEADLIFT

10 SEATED BANDED SINGLE LAT PULL DOWN

 

3 SUPERSETS

8 RACK DEADLIFT

10 DEAD BUG

 

AMRAP 12

20 CAL ROW

5 SQUAT CLEAN

10 THRUSTER

15 DEADLIFT

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 3/4)

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

5 REPS (CLIMBING WEIGHTS)

TEMPO 31X1

 

3 SUPERSETS

8/8 CURTSY SQUAT

10 BARBELL GOOD MORNING

 

40-30-20-10

BOX STEP UP

RUSSIAN TWIST

DU

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 3/4)

3 SUPERSETS 

10 DB BENCH PRESS

6 DB FRONT RAISE 3 SEC HOLD

 

3 SUPERSETS

3-6 KIPPING/ NEGATIVE HANDSTAND PUSH UP

10-12 BANDED CHEST FLY

 

5 MIN AMRAP

15-12-9

SUMO DEADLIFT HIGH PULL

SIT UP

MAX CAL SKI IN REMAINING TIME

2 MIN REST

 

5 MIN AMRAP

20-16-8

ALT. DB SNATCH

HAND RELEASE PUSH UP

MAX CAL BIKE/ ROW IN REMAINING TIME

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 10

2 PULL UP + 12 RUSSIAN KB SWING

4 PULL UP + 12 RUSSIAN KB SWING

ADD 2 PULL UP EVERY MIN

2 MIN REST

EMOM 10

2 POWER CLEAN + 8 PUSH UP

4 POWER CLEAN + 8 PUSH UP

ADD 2 POWER CLEAN EVERY MIN