KW 39

MONTAG: 18:00 – 19:30 UHR:

SKILL: DEADLIFT

 

3 ROUNDS (LIGHT WEIGHT)

10 DEADLIFT

10 SUMO DEADLIFT

10 ROMANIAN DEADLIFT 

 

CONVENTIONAL DEADLIFT – FIND YOUR 1 RM IN 15 MIN

 

EVERY 3 MIN X 5

12 ALT BARBELL BACK RACK BOX STEP UP

 

2 SUPERSETS

20 BANDED SIDE STEP

12-14 DUAL DB BENT OVER ROW

 

AMRAP 18

IN TEAMS OF 2

7 DEADLIFT

100 M RUN

7/5 CAL BIKE

! SWITCH AFTER A FULL ROUND!

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

 

SKILL: FRONT SQUAT

 

3 ROUNDS

10 BACK SQUAT

10 FRONT SQUAT

10 FRANKENSTEIN SQUAT

 

FRONT SQUAT – FIND YOUR 1 RM IN 15 MIN

 

2 SETS

40/40 M KB SINGLE ARM OVERHEAD WALK

20 MOUNTAIN CLIMBER

 

FOR TIME

15 DB THRUSTER

400M RUN

15 DB THRUSTER

400 M RUN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 PUSH UP

10 WIDE GRIP BENCH PRESS

10 NARROW GRIP BENCH PRESS

 

BENCH PRESS – FIND YOUR 1 RM IN 15 MIN

 

3 ROUNDS

12 BANDED BUTTERFLY 

16 ALT. DB BICEP CURL

8 DIP

 

FOR QUALITY 

4 ROUNDS

30 DU

12 DB SEASAW ROW

12 DB FLOOR PRESS

1 MIN DB FLOOR PRESS HOLD IN GLUTE BRIDGE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

21-15-9

CLEAN (60/42,5)

(RING) DIP

THEN: 30 SNATCH

21-15-9

THRUSTER

PULL UP