KW 17

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

2 ROUNDS EMPTY BAR

10 ROMANIAN DEADLIFT

10 FRONT SQUAT

10 SEC FRONT SQUAT HOLD

10 STRICR PRESS

 

EVERY 2 MIN X 6

1 DEADLIFT

1 POWER CLEAN

1 HANG SQUAT CLEAN

1 FRONT SQUAT

1 JERK

 

EVERY 2 MIN X 3

5 PAUSE (3 SEC) DEADLIFT (CLIMBING WEIGHTS)

 

EVERY 2:30 X 3

16-20 FRONT RACK BARBELL WALKING LUNGE

 

2 ROUNDS FOR TIME

40/ 32 CAL ROW

30 GOBLET SQUAT

40/ 32 CAL BIKE / ROW

30 TTR

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 11:00  - 12:00 UHR:

EMOM 36

1: 5 DEVIL PRESS

2: 10 DB FRONT SQUAT

13: 5 PUSH UP

4: 20 ALT. REVERSE LUNGE

5: 25 BUTTERFLY SIT UP

6: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 12

EVEN: 3 POWER SNATCH

ODD: 3 BORAD JUMP

 

EVERY 2:30 X 4

4 BACK SQUAT

 

EVERY 2 MIN X 4

4 KANG SQUAT, 4 ALT. BACK RACK FORWARD LUNGE, 4 GOOD MORNING

 

3 ROUNDS

8 BURPEE TO TARGET

12 KB GOBLET TALL KNEELING TO STANDING

12 PLANK PULL THOUGH

MAX JUMPING SQUAT IN REMAINING TIME

TC 3 MIN EACH ROUND – 2 MIN REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

AMRAP 30

YOU GO -  I GO

12/9 CAL ECHO BIKE / 240 M RUN

9 PULL UP

6 HANG CLEAN AND JERK (60/ 40 KG)

3 BAR FACING BURPEE