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