KW 50

 

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

FOCUS: BACK

 

EMOM 6

1 MIN CARDIO

15 STRAIGHT ARM BANDED LAT PULL DOWN

12 WEIGHTED BENCH DIP

 

4 SETS

12,10,8, MAX BARBELL BENT OVER ROW

12 HIGH PLANK SHOULDER TAP

 

3 SETS

8 BENCH PRESS

30 SEC PRONATED RING ROW HOLD

 

2 SUPERSETS

10 TEMPO BICEP CURL 30X0

30 SEC DUAL DB HANG POWER CLEAN

2 MIN REST

 

EVERY 4 MIN X 3

8 HR PUSH UP

16 AMERICAN KB SWING

8 KB SUMO DEADLIFT HIGH PULL

300 M RUN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DEADLIFT

2 ROUNDS

6 CAL BIKE

6/6 SINGLE ARM KB DEADLIFT

6/6 SINGLE ARM KB SWING

 

3X10 SUMO DEADLIFT

 

3 SETS:

6-8 CHIN UP

4/4 KB TURKISH GET UP

 

FOR TIME

30 CAL ROW

25 TTB

20 WALL BALL

15 DEADLIFT

10 PULL UP

15 DEADLIFT

20 WALL BALL

25 TTB

30 CAL ROW

TC 15 MIN

(42,5/ 30 KG)

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OH SQUAT

3X10 BOX OVERHEAD SQUAT

 

EVERY 2 MIN X 4

3 BEHIND THE NECK SNATCH GRIP PUSH PRESS + 2 OH SQUAT

 

2 SETS

12 DB SHRUGS

12 BANDED REVERSE FLY

 

21-15-9

12 DEADLIFT

9 HANG POWER CLEAN

6 PUSH JERK

 

 

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 (MIXED)

FOR TIME

150 CAL ROW

100 WALL BALL

50 BURPEE BOX JUMP OVER

 

EVERY 4 MIN

1 BAR COMPLEX:

1 SQUAT CLEAN + 1 THRUSTER + 1 PUSH JERK (70/50 KG)