KW 1

MONTAG: 18:00 – 19:30 UHR:

NEUJAHR! – KURS ENTFÄLLT!

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

 

2 ROUNDS

6 SCAP PULL UP

10-20 SEC ACTIVE HANG

8-10 SEADTED STRADDLE LEG LIFT

 

3 SUPERSETS

MAX KIPPING TTB/ KIPPING LEG RAISE

20-30 SEC REVERSE PLANK HOLD

 

2 SUPERSETS

16 ALT. GORILLA ROW

8 DB SQUAT CLEAN

 

4 ROUNDS

4 MIN ON – 2 MIN OFF

5 SHOULDER TO OVERHEAD

10 DEADLIFT

15 BOX JUMP OVER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

EVERY 3 MIN X 6

200 M ROW + 3 CLEAN AND JERK (@70 %)

 

SUPERSETS

8-6-4-2

CLOSE GRIP BENCH PRESS

STRICT PULL UP

 

AMRAP18

50 DU

30 MEDBALL CLUSTER

10 BURPEE PULL UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF TWO

AMRAP 12

48 DU

24 CAL BIKE

12 POWER CLEAN (60/40 KG)

 

3 MIN REST

 

AMRAP8

9 PULL UP

6 BURPEE OVER THE BAR

3 THRUSTER 60/40 KG)

 

2 MIN REST

AMRAP 4

MAX GROUND TO OVERHEAD 60/40 KG)