KW 46

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

 

SKILL: PULL/CHIN UP

3 ROUNDS 

10 ALT SWIMMER

10 HOLLOW ROCK

5 HALF PULL UP

 

3X 6 STRICT CHIN UP/ FEET ELEVATED RACK PULL UP

 

3 SUPERSETS

10 DB CUBAN PRESS

20-30 SEC LEANING FORWARD PLANK

 

2 SUPERSETS

8/8 SPLIT STANCE KB PRESS

10/10 SINGLE ARM ROW

 

21-15-9

TTB

GROUND TO OVERHEAD

CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SNATCH

3 ROUNDS

6 BRADFORT PRESS

6 DROP SNATCH

15 SEC OVERHEAD SQUAT HOLD (TIEF)

 

EVERY 2 MIN X 6

5 LOW HANG SNATCH

EVERY 2 MIN X 5

6 OVERHEAD SQUAT

 

2 SUPERSETS

8/8 BULGARIAN DEADLIFT

10/10 HEAVY KB SWING

 

EMOM 10 (45 SEC WORK)

12-16 ALT. DB SNATCH

10-12 BOX JUMP

 

 

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 SPLIT STANCE STRICT PRESS

 

COMPLEX 1

EVERY 2 MIN X 5

1 DEADLIFT

1 HANG POWER CLEAN

1 HANG SQUAT CLEAN

 

COMPLEX 2

EVERY 2 MIN X 8 (CLIMBING WEIGHTS)

1 POWER CLEAN

1 PUSH PRESS

1 HANG CLEAN

1 THRUSTER

1 PUSH JERK

 

AMRAP 12

8 ALT. SINGLE ARM DEVIL PRESS

8 SINGLE ARM DB OVERHEAD LUNGE

20 MOUNTAIN CLIMBER

10 AIR SQUAT

 

 

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

I GO – YOU GO

30 ROUNDS FOR TIME

5 DB THRUSTER

5 DB PUSH JERK

6 BURPEE OVER THE DB