KW 21
MONTAG: 11:00 – 12:00 UHR:
FEIERTAGSSPECIAL
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
EVERY 3 MIN X 5 FOR A 5 REP MAX
BACKSQUAT
- 5 REPS @ 70%
- 4 REPS @ 75%
- 3 REPS @ 80%
- 2 REPS @ 85%
- 5 REPS @ MAX LOAD
ACCUMULATE 50 PULL UP (C2B, KIPPING, RING ROW)
TC 8 MIN
EVERY 4 MIN X 4 (MAX 3:30 MIN ON – 30 SEC OFF)
2 MIN RUN
10 BOX JUMP
MAX POWER SNATCH
3 SETS
8/8 DB BULGARIAN SPLIT SQUAT
16 BARBELL SEATED GOOD MORNING
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
EMOM 10
1 CLEAN & JERK
3 SETS
8 BARBELL BENT OVER ROW
12 DB CHEST SUPPORT ROW
12-16 SEATED BENT OVER REVERSE FLY (LIGHT WEIGHT)
4 ROUNDS FOR TIME
13 CAL ROW
1 TTB
9 WALL BALL
7 POWER CLEAN
25 DU
TC 20 MIN
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:30 UHR
40-30-20-10-20-30-40
CAL ROW
BURPEE
DB LUNGE (1X 22,5/ 15 KG)
ALT. DB SNATCH
SIT UP