KW 40
MONTAG: 18:00 – 19:30 UHR:
MOBILITY
SKILL: DEADLIFT
3 ROUNDS (LIGHT WEIGHT)
6 DEADLIFT LIFT UP
6 3 PAUSED DEADLIFT
6 DEADLIFT
CONVENTIONAL DEADLIFT
3X 10 (55-60 % 1 RM)
EVERY 3 MIN X 5
12 ALT BARBELL BACK RACK BOX STEP UP
2 SUPERSETS
12 BANDED LAT PULL DOWN
8/8 SINGLE LEG GLUTE BRIDGE
4-6-8-10-8-6-4
DOUBLE DB BURPEE DEADLIFT
WALL BALL
CAL SKI
DIENSTAG: 10:00 – 11:00 UHR:
FEIERTAGSWORKOUT
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: FRONT SQUAT
3 ROUNDS
10 BACK SQUAT (5 SEC HOLD)
10 FRONT SQUAT
10 FRANKENSTEIN SQUAT
FRONTSQUAT
3X 10 (55-60 % 1 RM)
2 SETS
12 ALT CRAB TOE TAB
12-15 HYPEREXTENSION ON GHD
EMOM 6
MIN 1: 40 SEC ROW FOR MAX METERS
MIN 2: 10-12 PULL UP
EMOM 6
MIN 1: 30-60 DU
MIN 2: 20 STEPS SANDBAG LUNGE
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: BENCH PRESS
3 ROUNDS (LIGHT WEIGHT)
10 PUSH UP ON A BENCH
10 WIDE GRIP BENCH PRESS
10 NARROW GRIP BENCH PRESS
BENCH PRESS
3X 10 (55-60 % 1 RM)
3 ROUNDS
6-8 FEET ELEVATED BODY ROW
30 SEC DIP HOLD
AMRAP 10
4 CAL BIKE (ONLY ARMS!)
8 DB SHOULDER TO OVERHEAD
160 M RUN
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: 400 M RUN
2 ROUNDS
50 BURPEE
40 WALL BALL
30 PULL UP
20 AMERICAN KB SWING
10 HANDSTAND PUSH UP
BUY OUT: 400 M RUN