KW 34

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH

5-10 MIN TECHNIK

 

3 ROUNDS LIGHT WEIGHT

3 HIGH HANG SNATCH

3 PRESSING SNATCH BALANCE

3 SNATCH PULL

 

EVERY 2 MIN X 4

4-4-3-3 DEFICIT SNATCH GRIP DEADLIFT

 

4X 5 MUSCLE SNATCH

 

EVERY 3 MIN X 5

4 BEHIND THE NECK SNATCH GRIP STRICT PRESS + 5 SEC HOLD (EVERY REP)

 

FOR TIME

1500 M BIKE

30 HAND RELEASE PUSH UP

20 ALT. DB SNTACH

3 WALL WALK

20 ALT. DB SNATCH

30 HAND RELEASE PUSH UP

1500 M BIKE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

10-12 DB FLOOR PRESS

6-8 BARBELL BENT OVER ROW

 

EMOM 6

3 PUSH PRESS + 2 PUSH JERK

 

2 SUPERSETS

12 ALT. DB FRONT RAISE

8-10 DB LATERAL RAISE

 

5 ROUNDS FOR TIME

6 BURPEE OVER DB

9 SINGLE ARM DB HANG CLEAN AND JERK (22,5/ 15 KG)

12 SINGLE ARM DB OH LUNGE (LEFT)

6 BURPEE OVER DB

9 SINGLE ARM DB HANG CLEAN AND JERK 

12 SINGLE ARM DB OH LUNGE (RIGHT)

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT CLEAN – 5 MIN TECHNIK

 

EVERY 2 MIN X6

1 SQUAT CLEAN

1 HANG POWER CLEAN

1 SQUAT CLEAN

1 HANG POWER CLEAN

 

3 ROUNDS

10 HIP THRUST (CLIMBING WEIGHTS)

12 CYCLIST DB GOBLET SQUAT

 

2 SUPERSETS

10/10 SINGLE LEG ROMANIAN DEADLIFT

12 GHD SIT UP

 

2 ROUNDS FOR QUALITY

20/16 CAL BIKE

4 ALT. TURKISH GET UP

80M KB FARMERS CARRY

4 ALT. TURKISH GET UP

80M KB FARMERS CARRY

4 ALT. TURKISH GET UP

20/16 CAL BIKE

 

 

SAMSTAG: 10:00 – 11:00 UHR

!! KURS ENTFÄLLT !!

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

AMRAP 35

40 POWER SNATCH (50/ 30 KG)

40 TTB

40 THRUSTER (50/30 KG)

40 PULL UP

40 CAL ROW

 

2 MIN REST

 

AMRAP 5

MAX REP BENCH PRESS (60/40 KG)

WÄHREND ATHLET 1 AN DER LANGHANTEL ARBEITET, VERBLEIBT ATHLET 2 IM UNTERARMSTÜTZ (PLANK)