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