KW 38

 

MONTAG: 18:00 – 19:30 UHR:

SKILL: TTB (4)

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 SEC HANING ARCH HOLD

10 SEC HANG HOLLOW BODY HOLD

5 HANGING KNEE TUCK TO L SIT 

 

EVERY 2 MIN X 4

8 SINGLE LEG TTB OR SINGLE LEG TOE TO RING

 

EVERY 2 MIN X 5

5-8 KIPPING HANDSTAND PUSH UP (NEGATIVE ODER PIKE PUSH UP)

 

2 ROUNDS

8 RING BODY SAW

MAX SEC SINGLE ARM HANG

 

12 AMRAP

250 M SKI

8 HR PUSH UP

30 DU

8 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 8

EVERY MINUTE 1 POWER CLEAN + 1 HIGH HANG CLEAN

 

EVERY 2:30 MIN X 4

6 FRONT SQUAT TEMPO 20X1

 

3X 16 

BARBELL BACK RACK MARCH

 

10 ROUNDS FOR TIME

8 POWER CLEAN

6 DEADLIFT

2 WALL WALK

 

 

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 SPLIT STANCE STRICT PRESS

12 ALT. BARBELL BACK RACK REVERSE LUNGE

 

2 ROUNDS

10/10 WEIGHTED LEG ABDUKTION

30-50 SEC HANDSTAND HOLD

 

3 ROUNDS

3 MIN ON – 1 MIN OFF

16 WALL BALL

14/12 CAL ROW

MAX PULL UP IN REMAINING TIME

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

BUY IN: 150 DU

25-20-15-10-5

SINGLE ARM DB THRUSTER

V UPS

PUSH UP

BUY OUT: 500 M ROW