KW 37

MONTAG: 18:00 – 19:30 UHR:

SKILL: TTB

 

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 LEG LOWERS

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

4 SINGLE LEG TTB OR SINGLE LEG TOE TO RING

 

EVERY 2 MIN X 5

3 – 6 KIPPING HANDSTAND PUSH UP (NEGATIVE ODER PIKE PUSH UP)

 

2 ROUNDS

12 HOLLOW BANDED PULL OVER

12 DUAL KB ROW

 

AMRAP 20

MAX DISTANCE BIKE / ROW

EVERY 2 MIN:

3 BURPEE

4 PUSH UP

5 AIR SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 8

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

 

EVERY 2 MIN X 3

4 BACK SQUAT TEMPO 20X1

 

3X5 CLEAN PULL 

 

2 ROUNDS FOR TIME

30 CAL ROW

25 TTB

20 WALL BALL 

15 POWER CLEAN

10 PULL UP

3 MIN REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

5 BARBELL GOOD MORNING

 

3 SUPERSETS

6 DYNAMIC LOAD STRICT PRESS (HEAVIER THAN LAST WEEK)

10 BARBELL OVERHEAD WALKING LUNGE

 

2 ROUNDS

15 BANDED PULL THROUGH

12 KB HAMSTRING MARCH

 

KB COMPLEX 

FOR QUALITY (HEAVY SINGLE KB)

5 SINGLE ARM KB SIDE SWING LEFT ARM

5 SINGLE ARM KB ALT. REVERSE LUNGE LEFT ARM

5 SINGLE ARM KB THRUSTER LEFT ARM

5 SINGLE ARM KB SUMO DEADLIFT HIGH PULL LEFT ARM

5 SINGLE ARM KB SIDE SWING RIGHT ARM

5 SINGLE ARM KB ALT. REVERSE LUNGE RIGHT ARM

5 SINGLE ARM KB THRUSTER RIGHT ARM

5 SINGLE ARM KB SUMO DEADLIFT HIGH PULL RIGHT ARM

 

 

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

YOU GO, I GO

20 ROUNDS

10 WALL BALL

5 PULL UP

DIRECTLY INTO

16 ROUNDS

10 DEVIL PRESS 

5 DIPS

DIRECTLY INTO

12 ROUNDS

10 DUAL DB CLEAN AND JERK

80 M RUN