KW 26

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

SKILL: DEADLIFT 

3 ROUNDS (LIGHT WEIGHT)

6 SEATED BARBELL GOOD MORNING

6 ROMANIAN DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 8 (65-70 % 1 RM)

 

EVERY 2 MIN X 4

12 ALT BARBELL REVERSE LUNGE

 

2 SUPERSETS

8/8 WINDMILL

8/8 COSSACK SQUAT

 

4 ROUNDS FOR TIME

8 CAL ROW

12 DEADLIFT

8 BOX JUMP

12 HANG POWER CLEAN

8 BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

 

3 ROUNDS

10 KANG SQUAT

10 STRICT PRESS

10 THRUSTER

 

FRONT SQUAT

3X 8 (65-70 % 1 RM)

 

STRICT PRESS

10,8,6,6

 

EMOM 4

30 SEC HEAVY FRONT RACK HOLD

 

DEATH BY EMOM

2-4-6-8…

ALT. HANG DB SNATCH (22,5/ 15 KG)

2-2-2-2-2

ALT. DB OVERHEAD LUNGE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 DB FLOOR PRESS

10 DB PULL OVER

10 PUSH UP

 

BENCH PRESS

3X 8 (65-70 % 1 RM)

 

3 ROUNDS FOR QUALITY

10/10 HALF KNEELING DB WOOD CHOP

12 TUCK UP

3/3 TURKISH GET UP

 

EMOM 18 (45 SEC WORK : 15 SEC REST)

1: CAL SKI

2: HAND RELEASE PUSH UP

3: PULL UP

4: 180 DEGREE BURPEE

5: DIP

6: REST

 

 

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

 

20 ROUNDS

3 POWER CLEAN AND JERK 

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 POWER SNATCH

3 BAR FACING BURPEE

 

3 MIN REST

 

20 ROUNDS

3 THRUSTER

3 BAR FACING BURPEE