KW 18

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

3 POWER CLEAN

3 THRUSTER

3 FRONT SQUAT

3 PUSH PRESS

 

EVERY 2 MIN X 3

5 SUMO DEADLIFT (CLIMBING WEIGHTS)

 

EVERY 2:30 X 3

14-18 WALL BALL LUNGE

 

3 MIN ON – 1 MIN OFF X 4

6 OH SQUAT

12 V UPS

18/ 14 CAL ROW

MAX BURPEE OVER THE ROWER

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 11:00  - 12:00 UHR:

EVERY 2 MIN COME OFF THE ROWER AND PERFORM:

10 PUSH UP WITH SHOULDER TAP

10 BULGARIAN RING ROW

TC 10 MIN

 

4 ROUNDS FOR QUALITY

2 TURKISH GET UP RIGHT ARM

4 KB SNATCH RIGHT ARM

2 WALL WALK

2 TURKISH GET UP LEFT ARM

4 KB SNATCH LEFT ARM

2 WALL WALK

 

EVERY 5 MIN X 4

12 TTB

14 DUAL KB DEADLIFT

12 DUAL KB CLEAN

15-21 CAL BIKE/ ROW

 

 

DONNERSTAG: 11:00 – 12:00  UHR

FEIERTAGSSPECIAL

 

 

FREITAG: 17:30 – 18:30 UHR

4 SETS

12 SEC ROW SPRINT 

DIRECTLY INTO 

15 SEC STAR PLANK HOLD EACH SIDE

 

4 SETS

8 BARBELL Z PRESS

6-8 RING DIP

 

EVERY 2:30 MIN X 4

10-12 DUAL DB BENCH PRESS

8-10 BARBELL BENT OVER ROW

 

EMOM 12

1: 15/11 CAL SKI

2: 3-5 WALL WALK

3: 30-50 DU

4: REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

AMRAP 30

IN TEAMS OF 2:

60 CAL ROW

50 ALT. DB SNATCH 

40 BOX JUMP

30 BURPEE OVER DB

20 SLAM BALL

400 M RUN