KW 16

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

4 SUPERSETS

10 DUAL KB Z PRESS

10 KB BENT OVER ROW

20 SEC HOLLOW ROCKS

90 SEC REST

 

EVERY 2 MIN X 6

1 POWER CLEAN AND JERK + 1 SPLIT JERK

 

FRONT SQUAT

4,3,3,3 TEMPO 44X4 (4 SEC NEGATIVE, 4 SEC HOLD, FAST STAND UP, 4 SEC PAUSE AT THE TOP)

 

AMRAP 15

19 WALL BALLS

19 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

100 AIR SQUAT

 90 SIT UP

 80 DU

 70 WALL BALL

 60 AMERICAN KB SWING

 50 BURPEE

 40 TTB

 30 BOX JUMP

 20 PULL UP

 10 HSPU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 3 MIN X 4

10 BANDED HAMSTRING CURL

5 BACK SQUAT (CLIMBING WEIGHTS)

 

EMOM 12

1: 20 SEC PULL UP

2: 20 SEC TTB

3: 20 SEC DU

 

 

IN 2 TEAMS OF TWO

 10 ROUNDS

12/10 CAL ERG BIKE

6 BURPEE BOX JUMP OVER

TC 20 MIN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

TEAM WOD (2 OR 3)

AMRAP 35

1 MIN ON – 1 MIN OFF

25 PUSH UP, CLIPPING YOUR PARTNER

25 SYNC PLATE GROUND TO OVERHEAD

20 SYNC RUSSIAN TWIST WITH PLATE

20 SYNC OH WALKING LUNGE WITH PLATE

20 SYNC TTB

10 SYNC BURPEE TO PLATE