KW 42

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

SKILL: DEADLIFT

3 ROUNDS (LIGHT WEIGHT)

6 BARBELL GOOD MORNING

6 ROMANIAN DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 6 (72-75 % 1 RM)

 

EVERY 3 SUPERSETS

12 ALT KB JUMPING LUNGE

1 MIN PLANK HOLD

 

2 SUPERSETS

8/8 SINGLE LEG ROMANIAN DEADLIFT

10 HOLLOW HOLD KB PRESS

 

FOR TIME

1000M ROW

50 THRUSTER

30 PULL UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

3 ROUNDS

10 KANG SQUAT

10 STRICT PRESS

10 REVERSE LUNGE

 

FRONT SQUAT

3X 6 (72-75 % 1 RM)

 

STRICT PRESS

8,6,4,4

 

EMOM 4

30 SEC BACK RACK WALK

 

EVERY 3 MIN X 6

12 WALL BALL

6 BAR FACING BURPEE

1 SQUAT CLEAN + 2 FRONT SQUAT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

3 ROUNDS (LIGHT WEIGHT)

10 BARBELL FLOOR PRESS

10 BARBELL UPRIGHT ROW

10 NARROW GRIP FLOOR PRESS

 

BENCH PRESS

3X 6 (72-75 % 1 RM)

 

3 ROUNDS

16-10 KB DEFICIT PUSH UP

8/8 SINGLE ARM KB SIT UP

 

21-15-9

DUAL KB PUSH PRESS

DUAL KB RUSSIAN KB SWING

CAL ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME IN TEAMS OF 2

400 M RUN TOGETHER WITH A MEDBALL (20/15 KG)

 

THEN 3 ROUNDS:

40 SLAM BALL

40 PULL UP

40 POWER CLEAN (60/40 KG)

40 PUSH UP

40 SHOULDER TO OVERHEAD 

40 BURPEE

 

400 M RUN TOGETHER WITH A MEDBALL