KW 43

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

 

SKILL: DEADLIFT

3 ROUNDS 

8 BANDED LAT PULL DOWN

8 BANDED DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 4 (80-85 % 1 RM)

 

EVERY 3 SUPERSETS

8/8 PLANK KB SLIDE

10/10 KB HEEL BOX STEP DOWN

 

2 SUPERSETS

12 GHD BACK EXTENSION

12/12 BANDED KICK BACK

 

2 ROUNDS FOR TIME

21 WALL BALL

15 CAL ROW

9 POWER CLEAN

15 CAL ROW

21 WALL BALL

3 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

3 ROUNDS

6/6 SINGLE ARM KB FRONT SQUAT

6 GOBLET KANG SQUAT

6 DEEP SQUAT GOBELT PRESS

 

FRONT SQUAT

3X 4 (80-85 % 1 RM)

 

STRICT PRESS

6,4,2,2

 

2 SUPERSETS

8-10 PLATE FRONT RAISE

10/10 DB POWELL RAISE

 

 EMOM 16

1: 8-12 TTB

2: 8-10 DEVIL PRESS

3: 30 SEC HOLLOD HOLD

4: 8/8 DB OVERHEAD WALKING LUNGE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

16 ALT. DB STRICT PRESS

14 ALT. DB UPRIGHT ROW

10-20 SEC LATERAL RAISE HOLD

 

BENCH PRESS

3X 4 (80-85 % 1 RM)

 

3 ROUNDS

8 FEET ELEVATED RING ROW

20-30 SEC RING SUPPORT HOLD

 

FOR TIME

BUY IN: 10 WALL WALK

10-9-8-7-6-5-4-3-2-1

HSPU

(SINGLE LEG) V UPS

CAL SKI

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

 

7-6-5-4-3-2-1

BURPEE PULL UP

20 ABMAT SIT UP

400 M RUN

TC 30 MIN