KW 9

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FOCUS: SNATCH

 

EMOM 6

EVERY MIN 3 SNATCH BALANCE (HEAVIER THAN LAST WEEK)

 

EVERY 2 MIN X 8

1 POWER SNATCH 1 HANG SNATCH + 2 OH SQUAT

 

3 SETS

7 KIPPING PULL UP

7 KB CHAINSAW ROW RIGHT ARM

7 KB CLEAN RIGHT ARM

7 KB CHAINSAW ROW LEFT ARM

7 KB CLEAN LEFT ARM

 

AMRAP 8

15 MEDBALL THRUSTER

15 CAL BIKE/ 20 CAL ROW

15 POWER CLEAN

 

3 MIN REST

 

AMRAP 8

10 OH SQUAT

10 ALT. DB SNATCH

10 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

10 BARBELL INCLINE BENCH PRESS

6-8 AUSTRALIAN PULL UP

 

EVERY 2 MIN X 6

3 PUSH PRESS + 1 SPLIT JERK (CLIMBING WEIGHTS)

 

AMRAP 14

10/8 CAL ROW

5/5 SINGLE ARM DB CLEAN AND JERK

6-8 HR PUSH UP

 

 

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 X 1 1/4 BACK SQUAT (CLIMBING WEIGHTS)

 

3 ROUNDS

10 SINGLE LEG HIP THRUST (LEFT)

30 SEC SINGLE LEG GLUTE BRIDGE HOLD (LEFT)

10 SINGLE LEG HIP THRUST (RIGHT)

30 SEC SINGLE LEG GLUTE BRIDGE HOLD (RIGHT)

1 MIN REST

 

1 ROUND (80% INTENSITY)

5 MIN ROW FOR METERS

5 MIN BIKE FOR METERS

5 MIN RUN FOR METERS

 

 

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

40 ROUNDS 

1 SNATCH (42,5/ 35 KG)

3 PULL UP

20 DU