KW 26

SKILL: FRONT SQUAT (3/4 WOCHE)

MONTAG: 18:00 – 19:30 UHR:

 

3 ROUNDS

6/6 GOBLET CURTSY SQUAT

10 KB TATERS

12 KB SUMO DEADLIFT HIGH PULL

 

EVERY 2 MIN X 5

4-6 BANDED FRONT SQUAT

 

2 SUPERSETS

6/6 REVERSE LUNGE

10 HOLLOW ROCK

 

EVERY 4 MIN X 5

A: 10 POWER CLEAN

B: 8-10 (GHD) SIT UP

C: 8-10 BURPEE OVER THE BAR

D: 160 M RUN

 

ABCD

DCBA

CDAB

BCDA

YOUR CHOICE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM9 (EMPTY BARBELL)

1: 6 DEADLIFT

2: 6 HANG SNATCH 

3: 6 GOOD MORNING

 

EVERY 60 SEC X 10

1 SNATCH PULL

1 SLOW PULL POWER SNATCH (BESCHLEUNIGUNG SOBALD DAS KNIE PASSIERT WURDE)

1 POWER SNATCH

60 SEC REST

 

3 SETS

6 X 1 1/4 BACK SQUAT

 

4 ROUNDS

6 BOX JUMP OVER

4 DEADLIFT

2 SQUAT CLEAN

 

2 MIN REST

 

4 ROUNDS

30 DU

4 DEADLIFT

2 SQUAT CLEAN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

8-10 DB BENCH PRESS

8 SINGLE ARM DB ROW

 

3 SETS

10/10 HALF KNEELING SLAMBALL WOOD CHOP

30-30 SEC REVERSE PLANK HOLD

 

AMRAP 18

10 MAN MAKER

20 DB DEADLIFT

30 SINGLE ARM DB SNATCH

40 SINGLE ARM DB OVERHEAD LUNGE

50 DUAL DB SWING

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME:

30 SEC ON – 30 SEC OFF

1000 M ROW

50 DU

50 WALL BALL

50 AMERICAN KB SWING

50 PUSH UP

1000 M ROW