KW 4
MONTAG: 18:00 – 19:30 UHR:
10 MIN MOBILITY
EVERY 2 MIN X 6
5 BACK SQUAT (60-85 %)
EVERY 2 MIN X 4
18,6,6,4 STIFF LEGGED DEADLIFT
3 SUPERSETS
5 MAN MAKER
15 SEC BIKE SPRINT
3 ROUNDS FOR TIME
21/16 CAL ROW
15 BURPEE OVER THE ROWER
15 KB DEADLIFT (2X32 / 2X24 KG)
TC 16 MIN
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: TTB
2 ROUNDS
10 ALT. HANGING KNEE RAISE
10 SCAP PULL UP
20 M SINGLE ARM OH CARRY
EMOM 8
5-8 KIPPING TTB
3 SEPERSETS
8/8 BIRDDOG ROW
8,6,6, BARBELL STRICT PRESS
AMRAP 20
7 PIKE PUSH UP
7 THRUSTER
7 KNEES TO ELBOWS
7 DEADLIFT
7 BURPEE
7 KB SWING
7 PULL UP
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 (65-90 %- NACH 2 SÄTZEN GEWICHT STEIGERN)
3 SETS
10 FRONT SQUAT (SAME WEIGHT)
40-60 SEC PLANK HOLD
AMRAP 10
6 HANG POWER CLEAN AND JERK (52,5/ 35 KG)
200 M ROW
2 MIN REST
AMRAP 5
3 HANG SQUAT CLEAN AND JERK
12 BOX STEP 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 2
YOU GO – I GO
AMRAP 30
PARTNER 1:
16 ALT. DB SNATCH
16 ALT. SINGLE ARM DB OH REVERSE LUNGE
8 PULL UP
PARTNER 2:
COMPLETE MAX CAL ON THE ROWER
SCORE: MAX CALORIES