KW 13

MONTAG: 10:00 – 11:00 Uhr

OSTER- SPECIAL

 

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SETS

3-5 EXPLOSIVE PUSH UP

5/5 SINGLE ARM KB SNATCH HIGH PULL

8-10 SINGLE ARM BOTTOMS UP KB FLOOR PRESS

1 MIN REST

 

4 SETS

10 BENCH PRESS (2 SEC NEGATIVE)

12/12 SINGLE ARM DB ROW

 

EVERY 90 SEC X 4

8-10 BURPEE

3-5 PULL UP

DIRECTLY INTO:

EVERY 90 SEC X 4

8 BURPEE

10-15 BARBELL PUSH PRESS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

EMOM 10

1: 3-5 DEADLIFT

2: 3-5 BOX JUMP STEP DOWN

 

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

5 BACK SQUAT

 

3 ROUNDS

12 DB ROMANIAN DEADLIFT

12-16 ALT. COSSACK SQUAT TO A BENCH

 

3 ROUNDS FOR TIME

24/18 CAL BIKE OR ROW

12 DB HANG CLEAN AND JERK

8 DB BOX STEO OVER

90 SEC REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

5 ROUNDS FOR TIME

18 CAL ROW

15 BURPEE OVER THE BAR

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

2 MIN REST