KW 32

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH

10 MIN TECHNIK

 

3 ROUNDS EMPTY BARBELL

3 HIGH HANG SNATCH

3 PRESSING SNATCH BALANCE

3 SQUAT SNATCH

 

EVERY 2 MIN X 4

6-6-5-5 SNATCH GRIP DEADLIFT

 

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

 

EVERY 2 MIN X 6

3 BEHIND THE NECK SNATCH GRIP PRESS + 3 OH SQUAT

 

21-15-9

OVERHEAD SQUAT

BURPEE 

CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

8/8 SINGLE ARM HALF KNEELING ARNOLD PRESS

3-5 CHIN UP

 

EMOM 3

2 STRICT PRESS

3 PUSH PRESS

4 PUSH JERK

 

5,5,5 SPLIT JERK (SAME WEIGHT)

 

2 SUPERSETS

10 DB PULL OVER

12 BICEP CURL

 

AMRAP 10

200 M SKI

10 SHOULDER TO OVERHEAD

10 TTB

 

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 POWER CLEAN

1 HANG SQUAT SQUAT

1 THRUSTER

 

3 ROUNDS

8 FRONT SQUAT

12-15 BANDED PULL THROUGH

 

EMOM 12

1: 40 SEX KB SUITCASE FARMERS CARRY

2: 10-15 WEIGHTED HANGING KNEE TUCK

3: 6 BAR FAING BURPEE + 6 HANG POWER CLEAN

 

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

30 ROUNDS:

3 BAR FACING BURPEE

3 DEADLIFT  (100/ 70 KG)

 

3 MIN REST

 

20 ROUNDS

3 BAR FACING BURPEE

3 CLEAN AND JERK (75/52 KG)

 

3 MIN REST

 

10 ROUNDS

3 BAR FACING BURPEE

3 SNATCH (62/ 42,5 KG)