KW 14

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

FOCUS: WEIGHTLIFTING

 

3 SETS

8 DEADLIFT

10-12 NARROW STANCE GOBLET SQUAT

 

3 ROUNDS

5 STRICT PRESS (BANDED LOAD)

3 PUSH PRESS

 

EVERY 2 MIN X 8

1 POWER SNATCH + 1 HANG SNATCH + 1 OH SQUAT

 

AMRAP 8

8 HANG CLEAN AND JERK

8 TTB

160M RUN

2 MIN REST

AMRAP 8

8 DUAL DB THRUSTER

8 BURPEE OVER DB

160 M RUN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SETS

8 KB STRICT PRESS + 20 M SINGLE ARM OH CARRY LEFT ARM

3-5 STRICT PULL UP 

8 KB STRICT PRESS + 20 M SINGLE ARM OH CARRY RIGHT ARM

6-8 RING ROW

1 MIN REST

 

3 SETS

10-9-8 DB BENCH PRESS

10-9-8  BARBELL BENT OVER ROW

 

EVERY 3 MIN X 6

16 WALL BALL

16 CAL ROW

4 WALL WALKS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 10 (40 SEC ON – 20 SEC OFF)

1: 15 RUSSIAN KB SWING

2: 10 BURPEE

 

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

5 PAUSE (AT THE KNEE) DEADLIFT

 

3 ROUNDS

10 DEFICIT DEADLIFT

12-14 FRONT RACK REVERSE LUNGE

 

3 ROUNDS FOR TIME

25/ 20 CAL ROW

16 SUITCASE WALKING LUNGE

25/ 20 CAL BIKE

16 TTB

 

 

SAMSTAG: 10:00 – 11:00 UHR

KURS ENTFÄLLT!

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX ?????

 

 

SONNTAG: 11:00 – 12:30 UHR

1000 M RUN

50 AIR SQUAT

800 M RUN

40 PUSH UP

600 M RUN 

30 SIT UP

400 M RUN

20 BURPEE

200 M RUN

10 PULL UP