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