KW 6

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

FOCUS: SNATCH

 

EVERY 2 MIN X 8

2 POWER SNATCH + 2 BTN SNATCH PUSH PRESS + 2 OH SQUAT

 

3 SUPERSETS

10 SNATCH GRIP DEADLIFT

12  BANDED KNEE DRIVES

8/8 WINDMILL

 

9-8-7

POWER SNATCH (50/ 35 KG)

30/24 CAL BIKE

3-2-1

POWER SNATCH (50/ 35 KG)

OH SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

8,8,8 BARBELL Z PRESS

10 PLATE PRESS

 

2 SUPERSETS

30 SEC PLANK ALT. ARM+ LEG LIFT

10 KB AROUND THE WORLD

 

EMOM 20

1: 14 ALT. DB HANG POWER CLEAN AND JERK

2: 16 ALT. DB OVERHEAD LUNGE

3: 10 DB SQUAT

4: 10 CAL CARDIO

5: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 POWER CLEAN + 2 HIGH HANG SQUAT CLEAN

 

EVERY 2 MIN X 4

6 FRONT SQUAT TEMPO 20X1

 

3X 16 

BARBELL BACK RACK REVERSE LUNGE

 

AMRAP 15

30 DU

15 SUPINATED GRIP BODY ROW

10 CAL BIKE

15 DB GOBLET SQUAT (22,5/ 15 KG)

15/15 DB POWER ROW

 

 

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

13/10 CAL BIKE (15/12 CAL BIKE)

2 COMMANDO PULL UP

10 BURPEE

10 DUAL DB THRUSTER