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