KW 47

 

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

 

SKILL: SQUAT

 

2 ROUNDS 

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 FRONT SQUAT HOLD

 

3X 10 BOX FRONT SQUAT TEMPO: 31X2

 

3 SUPERSETS

10/10 SPLIT STANCE KB SWING

10/10 BANDED CLAMSHELL

 

2 SUPERSETS

8 BACK SQUAT

6/6 WINDMILL

 

4 ROUNDS FOR TIME

15/12 CAL BIKE

10 DUAL KB DEADLIFT

20 AIR SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU

 

EVERY 2 MIN X 6

ACCUMULATE 30-50 DU

 

3 ROUNDS

10 SCAPULAR PUSH UP ON ELBOW

20 TUCK UP

30 SEC HOLLOW HOLD

12 DB LATERAL RAISE

 

EMOM 20 (45 SEC WORK)

1: BOX JUMP

2: CAL ROW

3: PLANK SHOULDER TAP

4: DDB PUSH PRESS

5: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OVERHEAD STRENGTH

 

3 ROUNDS (LIGHT WEIGHT)

10 BEHIND THE NECK STRICT SNATCH GRIP PRESS

10 SEC SNATCH GRIP OVERHEAD HOLD

10 OVERHEAD SQUAT

 

COMPLEX 1

EVERY 2 MIN X 5

1 POWER SNATCH

1 HANG POWER SNATCH

1 HANG SQUAT SNATCH

 

COMPLEX 2

EVERY 2 MIN X 8 (CLIMBING WEIGHTS)

1 SNATCH GRIP DEADLIFT

1 POWER SNATCH

2 OVERHEAD SQUAT

 

 

AMRAP 12

YOU GO, I GO

5 BURPEE

10 DUAL DB SNATCH

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

1000/800 M ROW

30 BUTTERFLY/ GHD SIT UP

30 PENDLAY ROW 

30 AMERICAN KB SWING

 

750/600 M ROW

20 SIT UP

20 PENDLAY ROW

20 AMERICAN KB SWING

 

500/400 M ROW

10 SIT UP

10 PENDLAY ROW

10 AMERICAN KB SWING