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