KW 25

MONTAG: 18:00 – 19:30 UHR:

MOBILITY

 

SKILL: DEADLIFT

3 ROUNDS (LIGHT WEIGHT)

6 DEADLIFT LIFT UP

6 3 PAUSED DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 10 (55-60 % 1 RM)

 

 

EVERY 2 MIN X 4

12 ALT DB BOX STEP UP

 

2 SETS

5/5 ROTATIONAL KB DEADLIFT

8/8 SINGLE ARM KB SWING

 

AMRAP 15

300 M ROW

10 DEADLIFT

50 DU

160 M FARMERS CARRY

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

 

3 ROUNDS

10 BACK SQUAT

10 FRONT SQUAT

10 FRANKENSTEIN SQUAT

 

FRONTSQUAT

3X 10 (55-60 % 1 RM)

 

2 SETS

12 ALT CRAB TOE TAB

12-15 SUPERMAN

 

 

4 ROUNDS

2 WALL WALK

6 POWER CLEAN

8 FRONT SQUAT

6 SHOULDER TO OVERHEAD

8 TTB

2 MIN REST 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 PUSH UP ON A BENCH

10 WIDE GRIP BENCH PRESS

10 NARROW GRIP BENCH PRESS

 

BENCH PRESS

3X 10 (55-60 % 1 RM)

 

3 ROUNDS

8/8 WAITERS KB Z PRESS

30 SEC RING PLANK HOLD

 

EMOM 5 (40 SEC WORK – 20 SEC REST)

EVERY MIN MAX PUSH UP 

 

AMRAP 12

5 CAL SKI/ 8 CAL ROW

10 DB ALT DB SNATCH

160 M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

 

AMRAP 11

50 DU 

20 BARBELL CLUSTER

20 M SINGLE DB LUNGE 

 

2 MIN REST

 

AMRAPP 11

30 CAL ROW

20 SYNC. SIT UP / TTB

10 SYNC. BURPEE TO TARGET

 

2 MIN REST

 

AMRAP 11

160 M RUN TOGETHER

20 ALT. DB SNATCH

20 SINGLE ARM DB OH SQUAT