KW 25

MONTAG: 18:00 – 19:30 UHR:

SKILL: FRONT SQUAT (3/4 WOCHE)

 

3 ROUNDS

10 CAL ROW

10 BURPEE TO PLATE

 

3 SUPERSETS

4 PAUSED FRONT SQUAT

16 SANDBAG WALKING LUNGE

 

2 SUPERSETS

10 SIDE PLANK DB POWEL RAISE

12 LYING LEG RAISE

 

FOR TIME

10-9-8-7-6-5

DUAL DB FRONT SQUAT

DUAL DB SHOULDER TO OVERHEAD

BURPEE OVER DB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM9

1: 6 LEFT LEG GOBLET COSSACK SQUAT

2: 6 RIGHT LEG GOBLET COSSACK SQUAT

3: 6 BARBELL GOOD MORNING

 

6 ROUNDS (3 LIFTS IN 60 SEC, CLIMBING WEIGHTS)

1 SNATCH LIFT OFF (2 SEC HOLD)

1 PAUSED SNATCH (2 SEC REST BELOW THE KNEE)

1 HANG POWER SNATCH

60 SEC REST

 

 

4 ROUNDS

4 PPOWER SNATCH

4 BAR FACING BURPEE

24 DU

60 SEC REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

8,8,8,8 INCLINE BENCH PRESS

16 ALT DB BICEP CURL

 

3 SETS

10/10 HALF KNEELING LANDMINE PRESS

1 MIN PLANK HOLD

 

EVERY 3 MIN X 5

12 ALT. GORILLA ROW

6-9 RING PUSH UP

12 TTB

12-16  CAL ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOT TIME

1000/800 M ROW

30 PUSH PRESS 

30 TTB

760/600 M ROW

20 PUSH PRESS

20 PULL UP

500/400 M ROW

10 PUSH PRESS

10 RING DIP

TC 25 MIN