KW 7
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
8 SNATCH GRIP DEADLIFT
8 SNATCH PULL
6-8 PIKE PUSH UP
AMRAP 20
16 ALT. DB SNATCH
16 CAL ROW
16 AMERICAN KB SWING
16 ALT. KB BOX STEP UP
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
STRENGTH: PUSH
3 SUPERSETS
6,6,6 BARBELL Z PRESS
10 DB FRONT RAISE
100 DB BENCH PRESS
EVERY BREAK 3 PULL UP/ RING ROW
3 ROUNDS FOR TIME
10 THRUSTER (42,5/ 30 KG)
10 PULL UP
REST 3 MIN
3 ROUNDS FOR TIME
10 THRUSTER (47,5/ 35 KG)
5 PULL UP
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 (HEAVIER THAN LAST WEEK)
EVERY 2 MIN X 4
5 FRONT SQUAT TEMPO 20X1 (HEAVIER THAN LAST WEEK)
3X
8/8 BARBELL DEFICIT BACK RACK REVERSE LUNGE
12 SEATED CALF RAISES (WEIGHTED)
AMRAP 15
18 DEADLIFT (50/ 35 KG)
16 BACK SQUAT
14 HANG CLEAN
12 FRONT SQUAT
10 PUSH JERK
EVERY 2 MIN = 20 DU/ 40 SU
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
2 ROUNDS:
AMRAP 4
6 TTB
8 BURPEE TO TARGET
2 MIN REST
AMRAP 4
6 THRUSTER (50/ 35 KG)
8 PUSH UP
2 MIN REST
AMRAP 4
6 POWER CLEAN (50/ 35 KG)
8 BOX JUMP