KW 30
MONTAG: 18:00 – 19:30 UHR:
HOT START:
5 ROUNDS FOR TIME
10 CAL BIKE
12 KB GORILLA ROW
9 SPRAWL
TC 10 MIN
EVERY 2 MIN X 3
6 SNATCH GRIP DEADLIFT
3 SETS
10 DUAL DB SEATED ARNOLD PRESS TEMPO 2OX1
5-8 DIPS
2 SUPERSETS
8-10 DB FLOOR PRESS
10 DUAL HAMMER CURLS
EVERY 4 MIN X 3
500/400 M BIKE
10 HAND RELEASE BURPEE
20 DUAL DB PUSH PRESS
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
2 SETS
8 HAND -SUPPORTED SUITCASE (KNEE OVER TOE) SPLIT SQUAT (LEFT LEG)
8 HAND -SUPPORTED SUITCASE (KNEE OVER TOE) SPLIT SQUAT (RIGHT LEG)
5 NEGATIVE NORDIC HAMSTRING CURL WITH PARTNER (5 SEC DOWN)
EVERY 60 SEC X 12
SETS 1-6 1 SLOW PULL POWER SNATCH
SETS 7-12 POWER SNATCH
3 SETS
4 X 1 1/4 BACK SQUAT
5 ROUNDS FOR TIME
3 DEADLIFT (70/ 47,5 KG)
5 HANG POWER CLEAN
7 BOX JUMP STEP DOWN
2 MIN REST
5 ROUNDS FOR TIME
5 POWER CLEAN
5 BAR FACING BURPEE
30 DU
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
3 SUPERSETS
4-6 PULL UP
8-10 DB PULL OVER
EVERY 2 MIN X 6
6 SUMO DEADLIFT
6/6 DB FRONT RACK CURTSY DROP LUNGE
3 SUPERSETS
10-12 DB ROMANIAN DEADLIFT TEMPO 30X0
8/8 SUITCASE REVERSE LUNDE
AMRAP 5
2-4-6-8…*
WALL BALL *ADD 2 REPS EACH SET
5 CAL BIKE OR ROW
DIRECTLY INTO
AMRAP 5
5 CAL BIKE OR ROW
2-4-6-8…*
DEADLIFT *ADD 2 REPS EACH SET
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
18-15-12-9-6-3
DUAL DB THRUSTER (22,5/15 KG)
5-10-15-2025-30
CAL SKI