KW 20

KW 20

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 3/4)

10 MIN SHOULDER MOBILITY

 

3 ROUNDS

MAX SEC TUCKED L HANG

5 KIP SWING (BANDED)

5 KIPPING PULL UP (CHEST TO BAR)

 

3 SUPERSETS

6 RACK DEADLIFT

5-8 INCLINE DB Y RAISE

 

3 SUPERSETS

16-20 KB GORILLA ROW

8-10 BARBELL GOOD MORNING

 

500/400 M ROW

50 WALL BALL

50 WEIGHT PLATE TURKISH SIT UP

40 WALL BALL

40 WEIGHT PLATE TURKISH SIT UP 

30 WALL BALL

30 WEIGHT PLATE TURKISH SIT UP

500/400 M ROW

TC 20 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: BACK SQUAT (WOCHE 4/4)

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

3 REPS (CLIMBING WEIGHTS)

TEMPO 31X1

 

EMOM 6

1: 8-10 HAND SUPPORTED SINGLE LEG ROMANIAN DEADLIFT RIGHT LEG

2: 8-10 HAND SUPPORTED SINGLE LEG ROMANIAN DEADLIFT LEFT LEG

 

2 SUPERSETS

12 HAND SUPPORTED SUITCASE CALF RAISE

10 HEELS ELEVATED GOBLET SQUAT

 

AMRAP 8

8+8 ALT. DB OVERHEAD WALKING LUNGE

8 SHUTTLE RUN (2X10 M)

8 BURPEE OVER DB

8+8 ALT. DB OVERHEAD WALKING LUNGE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PUSH (WOCHE 4/4)

 

3 SUPERSETS 

8 DB BENCH PRESS

10-12 SEATED OVERHEAD TRICEP EXTENSION

 

EVERY 90 SEC X 6

8 RIGHT ARM SEATED FILLY PRESS

8 LEFT ARM SEATED FILLY PRESS

 

ACCUMULATE 

60 PUSH UP

 

6 ROUNDS FOR TIME

12/9 CAL BIKE/ 15/12 CAL ROW

4 (RING) DIP

6 HSPU

TC 15 MIN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME IN TEAMS OF 2

100 CAL SKI

100 DB SQUAT (22,5/ 15 KG)

100 PUSH UP

100 DB PUSH PRESS

100 CAL BIKE

100 ALT. DB SNATCH