KW 20

 

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 POWER SNATCH

1 OH SQUAT

1 HANG SQUAT SNATCH 

1 OH SQUAT

 

EVERY 2 MIN X 3

5 SNATCH GRIP DEADLIFT

 

EVERY 2:30 X 3

16-20 FRONT RACK BARBELL WALKING LUNGE

 

4 ROUNDS FOR TIME

10 M DUAL KB FRONT RACK WALKING LUNGE

12 DUAL RUSSIAN KB SWING

10 BURPEE PULL UP

15 CAL SKI

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 11:00  - 12:00 UHR:

3 SETS

16 ALT. TALL KNEELING ARNOLD PRESS

16 ALT. RENEGADE ROW

16 ALT. UPRIGHT ROW

16 DB CURLS

 

3 ROUNDS

20 ALT. DEVIL PRESS

10 DB HOP OVER

20 GOBLET SQUAT

10 DB HOP OVER

20 ALT. DB SNATCH

10 DB HOP OVER

20 SINGLE ARM THRUSTER

10 DB HOP OVER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

5 PUSH PRESS (CLIMBING WEIGHTS)

 

8,8,8,6

BARBELL BENCH PRESS

CHIN UP

 

EVERY 2 MIN UNTIL 2000/ 1600 M 

8 TTB

10 SINGLE ARM DB HANG CLEAN AND JERK

MAX DISTANCE ROW

TC 20 MIN

 

3 SETS

12 DUAL DB BICEP CURL

12 DB SEATED OVERHEAD TRICEP EXTENSION

12 PUSH UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2:

AMRAP 15

15 WALL BALL

10 TTB

5 POWER CLEAN (60/ 40 KG)

5 BURPEE

2 MIN REST

AMRAP 15

12 PUSH UP

6 PULL UP

12 PLATE RUSSIAN TWIST

10 CAL ROW

SWITCH AFTER FULL ROUNDS