KW 11

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

 

7 ROUNDS FOR LOAD (20 MIN)

1 SNATCH DEADLIFT

1 SNATCH HIGH PULL

1 HANG POWER SNATCH

1 OH SQUAT

 

5 ROUNDS (15 MIN)

1 POWER CLEAN

2 FRONT SQUAT

1 PUSH PRESS/ JERK

 

10-9-8-7-6-5-4-3-2-1

POWER SNATCH (42,5/ 30 KG)

BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

EVERY 2 MIN X 6

3 PUSH PRESS + 3 PUSH JERK + 3 SPLIT JERK

 

3 SUPERSETS

8-10 DB CHEST FLY

6 RING DIP

 

 

5 ROUNDS FOR TIME

10 BARBELL PUSH PRESS

15 CAL BIKE/ SKI

10 BARBELL SUMO DEADLIFT HIGH PULL

15 SIT UP

10 THRUSTER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

3 ROUNDS

5/5 DB SUITCASE JUMPING LUNGE

15 SEC BIKE SPRINT

 

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS)

5 BACK SQUAT

 

3 ROUNDS

20 ALT. DB SUITCASE WALKING LUNGE

15 SEC REST

12 PIKE LEG LIFT OVER

60 SEC REST

 

 

AMRAP12

4 DEADLIFT

8 BURPEE

20 WALL BALL

240M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

24.2

AMRAP 20

300 M ROW

10 DEADLIFT 

50 DU