KW 36

MONTAG: 18:00 – 19:30 UHR:

SKILL: TTB

 

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 RUSSIAN TWIST

10 HIGH KNEELING BANDED CRUNCH

30/30 SEC SIDE PLANK HOLD

 

EVERY 2 MIN X 4

2 KIP SWING + 2 KIPPING KNEE RAISE

 

EVERY 2 MIN X 5

2 – 4 KIPPING HANDSTAND PUSH UP

 

2 ROUNDS

10 DUAL DB Z PRESS

12 SEATED BANDED ROW

 

AMRAP 12

3 WALL WALK

6 PUSH UP

9 HANGING KNEE RAISE/ TTB

12 BOX JUMP OVER

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 12

EVERY MINUTE 1 POWER CLEAN (CLIMBING WEIGHTS FROM 55-85% 1 RM)

 

EVERY 2 MIN X 3

3 BACK SQUAT TEMPO 20X1

 

2 ROUNDS

10-12 SPLIT STANCE KB ROMANIAN DEADLIFT RIGHT LEG 

10-12 SPLIT STANCE KB ROMANIAN DEADLIFT LEFT LEG

 

15 MIN ON FIRE

5 MIN ROW FOR MAX CALORIES

4 MIN MAX WALL BALL SHOT

3 MIN MAX BOX JUMP STEP DOWN

2 MIN MAX AMERICAN KB SWING

1 MIN ROW FOR MAX CALORIE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

6 BARBELL GOOD MORNING

 

3 SUPERSETS

8 DYNAMIC LOAD STRICT PRESS 

12 ALT GORILLA ROW

 

2 ROUNDS

10 SPIDER CURL

10 (BANDED) STRICT DIP

10 OVERHEAD TRICEP EXTENSION

 

AMRAP 10

12 CAL SKI

12 DB THRUSTER

12 DB DEADLIFT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

21-18-15-12-9

DEADLIFT (100/60 KG)

PULL UP

DIRECTLY INTO:

3 ROUNDS

35 DU

25 AMERICAN KB SWING

15 BOX JUMP OVER