KW 5

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FIND YOUR 3 RM BACK SQUAT IN 15 MIN

 

EVERY 2 MIN X 4

6,6,4,2 STIFF  LEGGED DEADLIFT

 

3 SUPERSETS

30 SEC KB ROTATION

10/10 STRAIGHT LEG BOX LIFT

 

3 MIN ON – 2 MIN OFF X 3

5 SHOULDER TO OVERHEAD

10 DEADLIFT

MAX CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

2 ROUNDS

10 ALT. KIPPING TTB

20 M DOUBLE KB OVERHEAD CARRY

10 LYING TTB

 

50 TTB FOR QUALITY

 

3 SEPERSETS

16 KB GORILLA ROW

8,6,6, BARBELL PUSH PRESS

 

 

21-15-9-15-21

AIR SQUAT

V UPS

PUSH UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

FIND YOUR 3 RM (POWER CLEAN + SPLIT JERK) IN 15 MIN

 

3 SUPERSETS

8 DB INCLINE BENCH PRESS

8-12 INVERTED ROW (BARBELL)

60 SEC REST

 

WITH A PARTNER – YOU GO,I GO OR 1:1 WORK/ REST

3 SETS

10 POWER CLEAN (40-50%)

 

2 SETS

8 SQUAT CLEAN

 

1 SET

6 HANG CLEAN 

 

ACCUMULATE 5 MIN PLANK HOLD

 

 

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 – SPLIT ANYHOW

2000 M ROW

100 TTB

60 DEADLIFT (100/70 KG)

 

EVERY 5 MIN COMPLETE:

5 SYNCHRO SIT UP

10 SYNCHRO PLANK SHOULDER TAP

15 SYNCHRO AIR SQUAT