KW 21

MONTAG: 18:00 – 19:30 UHR:

SKILL: PULL AND LEGS (WOCHE 4/4)

10 MIN MOBILITY

 

3 ROUNDS

MAX SINGLE ARM HANG

5 NEGATIVE PULL UP

5 KIPPING PULL UP (CHEST TO BAR)

 

3 SUPERSETS

6 RACK DEADLIFT

5-8 INCLINE DB Y RAISE

 

2 SUPERSETS

8-10 DB SIDE RAISE

8-10 SINGLE ARM BANDED LAT PULL DOWN (EACH ARM)

 

4 X AMRAP 3

10 PLATE RUSSIAN TWIST

7 DEVIL PRESS

BAX BOX STEP UP 

REST 1:30 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 1/4)

3 SETS (WARM UP)

6 STRICHT PRESS IN SPLIT POSITION

 

3 SETS

3 PUSH PRESS + 1 SPLIT JERK 

 

3 SETS

10 BANDED SUPINATED PULL UP

10-12 DB PULL OVER

 

5 ROUNDS FOR TIME

12/9 CAL BIKE

4 STRICT RING DIP

4 KIPPING HSPU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

10 MIN AMRAP (WARM UP)

80 M RUN

10 JUMPING LUNGE

30 SEC TALL PLANK HOLD

10 HR PUSH UP

 

EMOM 10

1 CLEAN PULL 

1 LOW HANG CLEAN PULL

1 LOW HANG POWER CLEAN

 

EVERY 2 MIN X 5

5 SUMO DEADLIFT (CLIMING WEIGHTS)

 

3 SETS FOR QUALITY

8 NO JUMP BURPEE

8 TTB

16 DB DEADLIFT

250 M ROW

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

3 ROUNDS

12-9-6

BAR FACING BURPEE

1. ROUND: THRUSTER

2. ROUND: SNATCH

3. ROUND: CLEAN + JERK