KW 51

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

FOCUS: BACK

 

2 ROUNDS

1 MIN BIKE

10 BLACKBURN

20 ELEPHANT WALK STEP

 

EMOM 6

EVEN: 10 DB BENT OVER ROW +10 DB POWER CLEAN

ODD: 30 SEC MAX BOX JUMP OVER

 

10,8,6, MAX BARBELL BENT OVER ROW

12 HIGH PLANK KB PULL THROUGH

 

2 SUPERSETS

10 TEMPO BICEP HAMMER CURL 30X0

30 SEC HR PUSH UP

2 MIN REST

 

AMRAP 8

2-4-6-8-10… PULL UP

25 DU

 

2 MIN REST

 

AMRAP 8

2-4-6-8-10… DB FLOOR PRESS

6 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DEADLIFT

2 ROUNDS

6 CAL BIKE

8 KB TATERS

8/8 KB WINDMILL

 

3X8 SUMO DEADLIFT (SAME WEIGHT; HEAVIER THAN LAST WEEK)

 

3 SETS:

10 BARBELL GOOD MORNING

6 PUSH PRESS + 10 SEC OVERHEAD HOLD (ONLY LAST REP)

 

FOR TIME

20 DEADLIFT (100/70 KG)

5 TTB

15 DEADLIFT

10 TTB

10 DEADLIFT

15 TTB

5 DEADLIFT

20 TTB

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OH SQUAT

 

3X10 OVERHEAD SQUAT

 

EVERY 2 MIN X 4

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

 

EVERY 2 MIN X 4

6 SNATCH PULL

 

EVERY 3 MIN X 4

6 BURPEE 

5 POWER SNATCH

4 HANG POWER SNATCH

3 OH SQUAT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

WEIHNACHTSPUMPEN