KW 48

 

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 BACK SQUAT TEMPO: 31X2

 

3 SUPERSETS

8/8 KNEE OVER TOE SPLIT SQUAT

12 BANDED PULL THROUGH

10 HOLLOW ROCK

 

FOR TIME

5 MIN RUN

10 POWER CLEAN

5 MIN ROW

10 HANG SQUAT CLEAN

5 MIN ROW

10 PUSH PRESS

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU

 

EMOM 12

1: 30-50 DU

2: MAX PULL UP

 

3 ROUNDS 

20 SEC BARBELL OVERHEAD HOLD

10 SEC REST

20 SEC STRICT PRESS

10 REST

 

10,8,6 

DUAL DB BENCH PRESS

DUAL DB ROW

DUAL PUSH PRESS

 

100 BURPEE

WORKING:

30 SEC ON – 30 SEC OFF

 

 

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

2 HANG POWER SNATCH

 

COMPLEX 2

EVERY 2 MIN X 8 (CLIMBING WEIGHTS)

2 SNATCH GRIP DEADLIFT

1 POWER SNATCH

2 OVERHEAD SQUAT

 

10 ROUNDS FOR TIME

6 BOX JUMP 

4 POWER CLEAN (70/50 KG)

2 SHOULDER TO OVERHEAD

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

AMRAP 8

80 DU

20 TTB

20 DB SHOULDER TO OVERHEAD

20 DB FRONT SQUAT

5 MIN REST

AMRAP 8

30 DEADLIFT

20 POWER CLEAN

10 THRUSTER

5 MIN REST

AMRAP 8

20 CAL ROW

20 BOX STEP OVER

20 BURPEE

20 SANDBAG REVERSE LUNGE