KW 24

MONTAG: 18:00 – 19:30 UHR:

SKILL: FRONT SQUAT (2/4 WOCHE)

3 ROUNDS

45 SEC (SINGLE LEG) WALL SIT

6 LOW SWITCH COSSACK SQUAT

10 KANG SQUAT

 

3 SUPERSETS

6 PAUSED FRONT SQUAT

15 BANDED PULL THROUGH

 

2 SUPERSETS

10/10 BULGARIAN SPLIT SQUAT

12-16 DOUBLE KB LOADED MARCH

https://www.youtube.com/watch?v=xcz4_iOSuLg

 

5 ROUNDS FOR TIME

50 DU

20 CAL ROW

15 SLAM BALL 

90 SEC REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 4/4)

EVERY 1:30 MIN X 4

10 SEC ROW (100%)

5 DUAL DB/KB CLEAN AND JERK

 

3 SETS

1 PUSH PRESS + 2 JERK + 1 SPLIT JERK

 

2 SETS

6-8  BARBELL OVERHEAD REVERSE LUNGE (EACH LEG)

20 PLATE RUSSIAN TWIST

 

21*-15*-9*-15*-21*

AIR SQUAT

SIT UP

PUSH UP

* 240 M RUN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

CLEAN COMPLEX 

EVERY 2 MIN X 6

2 POWER CLEAN

4 ALT. FRONT RACK REVERSE LUNGE

2 THRUSTER

 

 

3 SUPERSETS

10 GHD HIP EXTENSION

12 DDB DEADLIFT

 

FOR TIME

50 TTB

50 BURPEE

50 WALKING LUNGE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

20 ROUNDS

YOU GO, I GO

3 BAR FACING BURPEE

3 POWER CLEAN

3 FRONT SQUAT

3 PUSH PRESS

3 BAR FACING BURPEE