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