KW 2

 

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

EVERY 2 MIN X 6

5 BACK SQUAT (45-80%)

 

9-15-21-27

CAL BIKE/ ROW

TTB 

 

5 ROUNDS FOR TIME

30 DU

15 POWER SNATCH (35/25 KG)

10 BAR FACING BURPEE

 

3 SETS

45 S DUAL KB BOTTOM UP HOLD

15 M DUAL KB OVERHEAD CARRY

8-10 DUAL KB SIT UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

 

2 ROUNDS

6 SCAP PUSH UP

10-20 SEC HOLLOW ROCK

8-10 PLANK WALK UP

 

3 SUPERSETS

MAX KIPPING TTB/ KIPPING LEG RAISE

20-30 BENCH DIP

 

EMOM 24

14 ALT. DDB BOX STEP OVER

15/12 CAL BIKE/ ROW

6 DEVIL PRESS

16 AMERICAN KB SWING

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

EMOM 5

10/8 CAL ROW + 1 CLEAN AND JERK @75%

 

2 MIN REST

 

EMOM 5

10/8 CAL + 1 CLEAN AND JERK @80%

 

10-8-7-6-5-4-3-2-1

BENCH PRESS

DB BICEP CURL

 

AMRAP 14

3-6-9-12-15..

OH SQUAT

PULL UP

DEADLIFT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2

AMRAP 30

40-30-20

HANG POWER CLEAN (60/40 KG)

WALL BALL 

30-20-10

SINGLE ARM DB HANG CLEAN AND JERK 

BOX JUMP OVER

40-30-20

CAL BIKE

SINGLE ARM DEVIL PRESS (22,5/15 KG)