KW 12

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

7 ROUNDS FOR LOAD (20 MIN)

1 DEADLIFT

1 POWER CLEAN

1 FRONT SQUAT

1 JERK

 

3 ROUNDS FOR QUALITY

30 DU

6 DEVIL PRESS RIGHT ARM

6 THRUSTER RIGHT ARM

6 SNATCH RIGHT ARM

6 OH REVERSE LUNGE RIGHT ARM

30 DU

6 DEVIL PRESS LEFT ARM

6 THRUSTER LEFT ARM

6 SNATCH LEFT ARM

6 OH REVERSE LUNGE LEFT ARM

 

FOR TIME

20 POWER CLEAN

400 M ROW

15 SQUAT CLEAN

400 M ROW

10 POWER SNATCH

400 M ROW

5 SQUAT SNATCH

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

EVERY 2 MIN X 6

6-8 BENCH PRESS (70-80% 1 RM)

 

EMOM10

EVEN: 10-12 PUSH UP

ODD: 5-8 PULL UP

 

EVERY 6 MIN X 3

3 WALL WALK

6 BURPEE

9 TTB

12 ALT. KB GORILLA ROW

15/12 CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

3 ROUNDS

10/10 SINGLE LEG ROMANIAN DEADLIFT

6/6 BOX HEEL STEP DOWN

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS- HEAVIER THAN LAST WEEK)

5 BACK SQUAT

 

3 ROUNDS

12 ALT. BARBELL BACK RACK WALKING LUNGE

15 SEC REST

12 BANDED PULL THROUGH

60 SEC REST

 

AMRAP 16

5 PULL UP

10 AMERICAN KB SWING

20 ALT. GOBLET REVERSE LUNGE

30 SIT UP

80 M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

24.3

FOR TIME

5 ROUNDS

10 THRUSTER

10 CHEST TO BAR PULL UP

 

1 MIN REST, THEN

 

5 ROUNDS

7 THRUSTER

7 BAR MUSCLE UP

TC 15 MIN