KW 33

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH

10 MIN TECHNIK

 

3 ROUNDS (LIGHT WEIGHT)

3 DROP SNATCH

3 SOTS PRESS

3 OH SQUAT

 

EVERY 2 MIN X 4

4-4-4-3 BANDED SNATCH GRIP DEADLIFT

 

4X 4 SNATCH PULL 

 

EVERY 2 MIN X 6

3 BEHIND THE NECK SNATCH GRIP PUSH PRESS + 3 OH SQUAT

 

FOR TIME

2000 M ROW

EVERY MIN 5 DEADLIFT (70/ 50 KG)

TC 20 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

12 ALT OVERHEAD KB PRESS FROM LOCK OUT (EIN ARM BLEIBT AUSGESTRECKT ÜBERKOPF, WENN DER ANDERE ARM ARBEITET)

8-10 DB BENT OVER WIDE ROW

 

EMOM 3

3 STRICT PRESS

4 PUSH PRESS

5 PUSH JERK

 

5,5,5 PUSH PRESS (SAME WEIGHT)

 

2 SUPERSETS

12 BANDED LAT PULL DOWN

40 SEC SIDE PLANK HOLD

 

5 ROUNDS FOR TIME

15/12 CAL ROW

15 WALL BALL

1 MIN REST

 

 

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 CLEAN

1 PUSH PRESS

1 BACK SQUAT

 

3 ROUNDS

6 FRONT SQUAT

10 HOLLOW ROCK

 

AMRAP 10

30 RUSSIAN KB SWING

20 GOBLET SQUAT

10 BURPEE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

20 ROUNDS FOR TIME

IN TEAMS OF 2

7 CAL ROW

7 BURPEE OVER THE ROWER

7 TTB