KW 8
MONTAG: 18:00 – 19:30 UHR:
10 MIN MOBILITY
FOCUS: SNATCH
EMOM 6
EVERY MIN 3 SNATCH BALANCE
EVERY 2 MIN X 8
1 POWER SNATCH 1 HANG SNATCH + 2 OH SQUAT
3 SETS
8-10 SNATCH GRIP ROMANIAN DEADLIFT TO SHRUG
12 ALT. KB GORILLA ROW
10 ROUNDS OF:
3 SNATCH (40/ 30 KG)
5 BAR FAING BURPEE
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
STRENGTH: PUSH
3 SUPERSETS
4,4,4 BARBELL Z PRESS
10 PRONE ROW
EVERY 2 MIN X 6
3 PUSH PRESS + 1 SPLIT JERK (CLIMBING WEIGHTED)
EMOM 15
1: 1 ROUND OF DT (47,5/ 30 KG)
2: 6-10 PULL UP
3: 5/5 SINGLE ARM DB CHEST PRESS
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
STRENGTH: LEGS AND BOOTY
EMOM 8
EVERY MINUTE 2 SQUAT CLEAN + 2 FRONT RACK REVERSE LUNGE
EVERY 2 MIN X 4
5 BACK SQUAT TEMPO 20X1
3X
8/8 UPSILATERAL SUITCASE CURTSY SQUAT
12 WEIGHTED FROG PUMP
AMRAP 15
20 BOX STEP UP
20 PUSH UP
10 BOX JUM, STEP DOWN
5 HANG POWER CLEAN (42,5/ 35 KG)
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
50 ROUNDS FOR TIME
1 POWER CLEAN
2 FRONT SQUAT
3 SHOULDER TO OVERHEAD
4 BURPEE TO PLATE
RX: 42,5/ 30 KG
TC 25 MIN