KW 29

MONTAG: 18:00 – 19:30 UHR:

10-9-8-7-6-5-4-3-2-1

BOX JUMP STEP DOWN

+

20 M KB FRONT RACK CARRY (24/16 KG)

3 SPRAWL

 

EVERY 3 MIN X 3

8 SNATCH GRIP DEADLIFT

 

3 SETS

14 ALT. DB BENCH PRESS

10-14 INVERTED SKULL CRUSHER

 

FOR TIME

100 SU

30 PIKE PUSH UP

30 DUAL KB RUSSIAN SWING

100 SU

30 HAND RELEASE T PUSH UP

30 DUAL KB SWING HIGH PULL

100 SU

30 PUSH UP

30 ALT. KB SNATCH (FROM THE FLOOR)

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

2 SETS

6-8 GOBLET COSSACK SQUAT TEMPO 30X0 (LEFT LEG)

6-8 GOBLET COSSACK SQUAT TEMPO 30X0 (RIGHT LEG)

8 SEATED BARBELL GOOD MORNING TEMPO 30X0

 

EVERY 60 SEC X 10 SETS

1 SEGMENT POWER SNATCH

1 POWER SNATCH

 

5 X 1 1/4 BACK SQUAT

 

4 SETS

4 HANG POWER CLEAN

4 BAR FACING BURPEE

4 HANG SQUAT CLEAN

1 MIN REST AFTER EACH SET

3 MIN REST

 

3 SETS

40 DU

4 BOX JUMP OVER

4 POWER CLEAN

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

4-6 RING PULL UP

8-10 LYING BARBELL ROW

 

EVERY 3 MIN X 5

5 SUMO DEADLIFT

ACCUMULATE 4 MIN PLANK HOLD

 

5 MIN AMRAP

1000 M BIKE

10 DUAL KB FRONT RACK WALKING LUNGE

8 GOBLET KB BOX STEP OVER

2 MIN REST – REPEAT!

 

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:

I GO YOU GO

10 ROUNDS

12 CAL ROW

10 TTB

8 WALLBALL

6 POWER CLEAN (60/ 42,5 KG)

4 BURPEE PULL UP