KW 44

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

SKILL: PULL/CHIN UP

 

3 ROUNDS 

6 SCAP PULL UP

10 SEC ARCH HOLD

10 SEC HOLLOW HOLD

 

3X 5 STRICT CHIN UP

 

3 SUPERSETS

12 ALT. DB STRICT PRESS

12 ALT. PLANK LEG LIFT

 

2 SUPERSETS

20 SEC FARMERS CARRY HIGH KNEE

8-10 INCLINE BENCH BICEP CURL (3 SEC LOW)

 

3X AMRAP 8

500 M ROW

1 ROUND OF „DT“

AMRAP 1: BARBELL 60/ 42,5 KG

AMRAP 2: KBS 24/16 KG

AMRAP 3: DBS 22,5/15 KG

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SNATCH

 

3 ROUNDS

6 MUSCLE SNATCH

6 SNATCH BALANCE

6 SOTS PRESS

 

EVERY 2 MIN X 6

5 HIGH HANG SNATCH

 

EVERY 2 MIN X 5

5 SNATCH PULL

 

2 SUPERSETS

10 DB SHRUG

10/10 SINGLE ARM DB OVERHEAD KNEELING TO STANDING

 

21-15-9

OVERHEAD SQUAT

RUSSIAN TWIST

BURPEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

3 ROUNDS (LIGHT WEIGHT)

5 POWER CLEAN

5 HANG CLEAN

5 PUSH PRESS

 

POWER CLEAN

3X 8 (SAME WEIGHT)

 

COMPLEX 

EVERY 2 MIN X 10

2 HANG POWER CLEAN

2 FRONT SQUAT

2 PUSH JERK 

 

15-12-9-6

DEADLIFT

HANGING LEG TUCK

DB BOX STEP OVER (2X22,5/ 15KG)

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

 

10 ROUNDS FOR TIME

200/ 180 M ROW

15 PUSH UP

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

DEADLIFT (100/ 70KG)

TC 22 MIN