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