KW 23
MONTAG: 18:00 – 19:30 UHR:
10 MIN MOBILITY
EMOM 12
1: JUMPING AIR SQUAT
2: ALT JUMPING LUNGE
3: 12 KB SNATCH FROM FLOOR RIGHT ARM
4: 2 KB SNATCH FROM FLOOR LEFT ARM
5: 8-12 CAL ROW (40 SEC ON- 20 SEC OFF)
6: REST
4 SETS
5,5,5,5 FRONT SQUAT TEMPO 32X1
15 SEC REST
20 SEC MAX RUSSIAN KB SWING
2-3 MIN REST
EVERY 3 MIN X 3 SETS
15 DB GLUTE BRIDGE
12 DB ROMANIAN DEADLIFT
EVERY 5 MIN X 4 SETS
2 MIN BIKE/ ROW OR SKI
4 DEVIL PRESS
10 DUAL DB DEADLIFT
16 SIT UP
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
5 SETS FOR LOAD
UNBROKEN:
1 POWER CLEAN
2 FRONT SQUAT
3 PUSH PRESS
4 BACK SQUAT
3 PUSH PRESS
2 FRONT SQUAT
180 M RUN
3-6-9-12-9-6-3
POWER CLEAN
GROUND TO OVERHEAD
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
EVERY 3 MIN X4
10-12 ALT. LOW INCLINE DB BENCH PRESS (TEMPO 20X0)
10-12 INCLINE BENCH DB PRONE ROW (TEMPO 21X1)
EVERY 3 MIN X 3 SETS
6 STRICT PRESS
15 SEC REST
10-12 DUAL DB UPRIGHT ROW
EMOM18 (40 SEC ON – 20 SEC OFF)
1: PLATE GROUND TO OVERHEAD
2: PLATE RUSSIAN TWIST
3: BURPEE TO PLATE
4: SLAM BALL
5: CAL SKI
6: REST
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
KURS ENTFÄLLT- DRACHENBOOTRENNEN AM BALDENEYSEE!
SAMSTAG: 10:45 – 11:30 UHR
HYROX
SONNTAG: 11:00 – 12:30 UHR
21-15-9
DEVIL PRESS
CAL SKI
21-15-9
DB THRUSTER
CAL ROW
21-15-9
DB CLEAN AND JERK
BURPEE OVER DB