KW 31

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH 10 MIN TECHNIK

 

3 ROUNDS EMPTY BARBELL

3 MUSCLE SNATCH

3 SNATCH BALANCE

3 DROP SNATCH

 

EVERY 2 MIN X 4

6-6-6-5 SNATCH GRIP DEADLIFT

 

4X 5 SNATCH PULL (ZEHENSTAND, SCHULTERN HOCH – ARME BLEIBEN GESTRECKT, STANGE BERÜHRT DEN KÖRPER)

 

EVERY 2 MIN X 6

4 HANG SNATCH

 

AMRAP 12

20 ALT. DB SNATCH

10 DB RUSSIAN TWIST

20 ALT. DB SNATCH

10 ALT. DEVIL PRESS

250M ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

4 – 6 DEFICIT PIKE PUSH UP/ DEFICIT STRICT HSPU

8-10 INCLINE BENCH DB TRAP 3 RAISE

 

EMOM 3

2 STRICT PRESS

3 PUSH PRESS

4 PUSH JERK

 

5,5,5 PUSH JERK (SAME WEIGHT)

 

15,12,10 INCLINE DB BENCH PRESS, TEMPO 20X1

AMRAP DEFICIT PUSH UP

 

8-7-6-5

STRICT (RING) DIP

7 CAL BIKE

DIRECTLY INTO

10-9-8-7

DUAL KB PUSH PRESS

30 DU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT CLEAN  10 MIN TECHNIK

 

CLEAN COMPLEX

EVERY 2 MIN X8

1 SQUAT CLEAN

1 FRONT SQUAT

1 PUSH JERK

 

3 SUPERSETS

8 DOUBLE DB BENCH PRESS

8 DOUBLE DB PRONE ROW

15-20 SEC L SIT ON DUMBBELL

 

3 ROUNDS FOR TIME

500 M BIKE

20 PULL UP

15 M BARBELL BACK RACK WALKING LUNGE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

100 WALL BALLS

100 CAL ROW

100 THRUSTER 

100 DU

100 DEADLIFT

100 BURPEE

RX (42,5/ 30 KG)