KW 3
MONTAG: 18:00 – 19:30 UHR:
10 MIN MOBILITY
EVERY 2 MIN X 6
5 BACK SQUAT (45-80%)
EVERY 2 MIN X 4
10,8,6,6 STIFF LEGGED DEADLIFT
3 SUPERSETS
10 INCLINE BENCH PRESS
20 SEC REST
30 SEC RING SUPPORT HOLD
EMOM12
1: 5 THRUSTER (CLIMBING WEIGHTS)
2: 15/12 CAL ROW
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: TTB
2 ROUNDS
8/8 SIDE PLANK DB ROTATION
14. ALT. SEATED LEG LIFT OVER KB
10/10 BANDED PALL OF PRESS ROTATION
EMOM 10
5-8 KIPPING TTB
3 SEPERSETS
20 M FARMERS CARRY
10,8,6 BARBELL STRICT PRESS
21-15-9
TTB
BURPEE
WALL BALL
CAL BIKE
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: CLEAN AND JERK
EVERY 2 MIN X 8
4 CLEAN AND JERK (60-85 %- NACH 2 SÄTZEN GEWICHT STEIGERN)
FOR TIME
MAX BURPEE PULL UP
TC 10 MIN
3 ROUNDS
10 HR PUSH UP
10 DUAL DB HANG CLEAN
30 DU
1 MIN REST
3 ROUNDS
10 PIKE PUSH UP
10 DUAL DB PUSH PRESS
30 DU
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
2 ROUNDS:
100 PLATE OVERHEAD REVERSE LUNGE (20/15KG)
20 SYNCHRO BURPEE TO PLATE
4 ROUNDS:
400 M RUN
20 PULL UP
8 SQUAT CLEAN (60/40 KG)
FIND THE HEAVIEST LOAD OF THE FOLLOWING COMPLEX
5 DEADLIFT
4 HANG CLEAN
3 FRONT SQUAT
2 ALT. FRONT RACK LUNGE
1 SHOULDER TO OVERHEAD
TC 35 MIN