KW 22

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EVERY 3 MIN X 4

12 ALT. CONBRA BOX STEP UP

12 KB SUMO DEADLIFT HIGH PULL

12-18 CAL ROW

 

4 SUPERSETS

5,5,5,AMRAP BACKSQUAT

15 SEC REST

20 SEC MAX JUMPING LUNGE

 

EVERY 3:30 MIN X 3 SETS

15 DB GLUTE BRIDGE

12 DB ROMANIAN DEADLIFT

 

3 ROUNDS

400 M RUN

6 DUAL DB BURPEE

40 DU

1 MIN REST

500 M ROW

12 ALT DB SNATCH

4/4 DB GOBLET KICK STAND PISTOL SQUAT

1 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

MURPH

 

1 MILE RUN

100 PULL UP

200 PUSH UP

300 SQUATS

1 MILE RUN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 3:00 MIN X 4

5 (70%) ,5, (75%) 5, (80%) AMRAP (70%) BARBELL BECNH PRESS

15 SEC REST

10/10 TRIPOD DB ROW 

 

EVERY 3:30 MIN X 3

6/6 HALF KNEELING FILLY PRESS (21X1)

12 DB PULLOVER (20X0)

 

EVERY 2 MIN X 8 

1,3,5,7 SET: 2-3 WALL WALK + 160 M RUN

2,4,6,8 SET: 10 KIPPING PULL UP + 160 M RUN

 

3/3 MIN SIDE PLANK HOLD 

EVERY BREAK 3 BURPEE HIGH JUMP

 

 

SAMSTAG: 10:00 – 11:00 UHR

TAG DER OFFENEN TÜR!!!

FUNCTIONAL TRAINING

 

SAMSTAG: 10:45 – 11:30 UHR

TAG DER OFFENEN TÜR!!!

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

10 ROUNDS FOR TIME

3 HANDSTAND PUSH UP

6 DEADLIFT (100/ 80 KG)

12 PULL UP

24 DU