KW 23

MONTAG: 18:00 – 19:30 UHR:

SKILL: FRONT SQUAT (1/4 WOCHE)

 

3 ROUNDS

8/8 BANDED KICK BACK

12 ALT. PLATE JUMPING LUNGE

200 M ROW

 

3 SUPERSETS

8 PAUSED FRONT SQUAT

12-15 STRAIGHT LEG HIP BRIDGE

 

2 SUPERSETS

6/6 FRONT RACK REVERSE LUNGE

12 ALT. RENEGADE ROW

 

AMRAP 8

6  DDB BURPEE

10 TTB

12 DB SUITCASE WALKING LUNGE

30 DU

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 3/4)

 

3 SETS (WARM UP)

4 PRESS IN SPLIT (HEAVIER THAN IN WEEK 1)

 

3 SETS

2 PUSH PRESS + 1 SPLIT JERK 

 

2 SETS

8-10 BANDED MIXED GRIP PULL UP

10 DB PULL OVER

 

45 SEC DUAL KB RACK HOLD

160 M DUAL KB FARMERS CARRY

30-60 SEC RING PLANK HOLD

3 WALL WALK

30-60 SEC RING PLANK HOLD

160 M DUAL KB FARMERS CARRY

45 SEC DUAL KB RACK HOLD

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

CLEAN COMPLEX 

EVERY 2 MIN X 6

1 CLEAN PULL 

1 HANG CLEAN PULL 

1 POWER CLEAN

1 FRONT SQUAT

 

EVERY 2 MIN X 5

6 SUMO DEADLIFT (CLIMING WEIGHTS)

 

2 ROUNDS FOR TIME

30 CAL ROW

20 TTB

30 WALL BALL

20 POWER CLEAN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

50 WALL BALL (TC 3 MIN)

3 MIN REST

80/60 CAL ROW

80 DB SNATCH

80 BURPEE

80 BOX STEP OVER/BOX JUMP 

TC 25 MIN

3 MIN REST

50 WALL BALL