KW 45

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

 

SKILL: PULL/CHIN UP

3 ROUNDS 

6 SCAP PULL UP

10/10 SINGLE ARM BANDED LAT PULL DOWN

12 SEATED BANDED ROW

 

3X 6 STRICT CHIN UP

 

3 SUPERSETS

12 ALT. KB GORILLA ROW

20 SEC PULL UP HOLD

 

2 SUPERSETS

10/10 SIDE PLANK 

8/8 KB BOTTOM UP STRICT PRESS

 

EMOM 20

1: 15-12 CAL ROW

2: 8-10 PULL UP

3: 10 BURPEE TO TARGET

4: 15 AMERICAN KB SWING

5: REST

 

 

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

 

COMPLEX 

EVERY 2 MIN X 10

1 POWER CLEAN

1 FRONT SQUAT

1 PUSH JERK 

1 FRONT SQUAT

1 PUSH JERK

 

2X 8 MIN AMRAP

10 THRUSTER

12 CAL BIKE/ ROW

10 HANG CLEAN

3 MIN REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

 

IN TEAMS OF 2

FOR TIME

2000M ROW

2 MIN REST

 

100 KB LUNGE

100 TTB

100 AIR SQUAT

100 KB SUMO DEADLIFT HIGH PULL