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