KW 49

 

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

SKILL: SQUAT

 

2 ROUNDS 

10 ROMANIAN DEADLIFT

10 BARBELL WIDE STANCE GOOD MORNING

10 FRONT SQUAT

 

3X 12 ALT. BACK RACK REVSERSE LUNGE

 

3 SUPERSETS

8/8 DUAL KB STEP UP

10/10 SEATED CALF RAISE

 

2 SUPERSETS

6/6 MEDBALL DEADBUG CONTRALATERAL EXTENSION

10 GOBLET SPANISH SQUAT

 

 

2 ROUNDS FOR TIME

20 CAL ROW

15 DB OVERHEAD LUNGE

10 ALT. DB SNATCH

5 BURPEE PULL UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU

EMOM 10

1: MAX SU

2: MAX DU

 

 

3 SETS:

5 MANMAKER

10 GLUTE BRIDGE FLOOR PRESS

 

2 SETS

12 MEDBALL THRUSTER

12 MEDBALL RUSSIAN TWIST

 

AMRAP 12

2 WEIGHTED PISTOL

4 HANDSTAND PUSH UP

6 PULL UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OVERHEAD STRENGTH

3 ROUNDS (LIGHT WEIGHT)

10 SNATCH BALANCE

10 OVERHEAD SQUAT

10 SOTS PRESS

 

COMPLEX 1

EVERY 2 MIN X 5

1 SQUAT SNATCH + 1 OH SQUAT

2 HANG SQUAT SNATCH + 1 OH SQUAT

 

COMPLEX 2

EVERY 3 MIN X 6 (CLIMBING WEIGHTS)

1 SNATCH GRIP DEADLIFT

2 SNATCH PULL

1 POWER SNATCH

1 OH SQUAT

 

FOR TIME

80 PUSH UP

160 SIT UP

80 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 TWO

100 DU

90 SIT UP

80 KB SWING (24/20 KG)

70 BOX STEP OVER

60 PUSH UP

50 PULL UP

40 JUMPING SQUAT

30 TTB

20 BURPEE

10 HANDSTAND PUSH UP