KW 10

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

 

7 ROUNDS FOR LOAD (20 MIN)

1 SNATCH PULL

1 POWER SNATCH

1 HANG SQUAT SNATCH

1 BACK SQUAT

1 PUSH PRESS

1 OH SQUAT

 

5 ROUNDS (15 MIN)

1 POWER CLEAN

1 HANG SQUAT CLEAN

1 SPLIT JERK

 

EMOM 15

1: PULL UP

2: DUAL DB BOX STEP UP

3: ROW

4: SUMO STANCE DUAL DB ROMANIAN DEADLIFT

5: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

EVERY 2 MIN X 6

2 PUSH PRESS + 2 PUSH JERK + 2 SPLIT JERK

 

3 SUPERSETS

6 DYNAMIC LOAD BARBELL (BANDED KB) STRICT PRESS

8 DUAL DB SEATED ARNOLD PRESS

20-30 SEC RING PLANK HOLD

 

20-15-10-5-10-15-20

AMERICAN SWING

WALL BALL

ALT. DEVIL PRESS

CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

3 SUPERSETS

8/8 BARBELL BULGARIAN SPLIT SQUAT

20 SEC BEACH LEG ADDUCTOR BENCH HOLD

 

3 SETS

10 HAMSTRING CURL ON A ROWER

8 BOX SQUAT

 

4 HEAVY ROUNDS 

15 RUSSIAN KB SWING

10 KB SUMO SQUAT

10 KB SUMO DEADLIFT

20 (10 LEFT LEG, 10 RIGHT LEG) SINGLE ARM KB OVERHEAD WALKING LUNGE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

OPEN WORKOUT: 24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

RX: 22,5/ 15 kg