KW 27
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 6 (75- 80 % 1 RM)
EVERY 2 MIN X 3
16 FRONT FOOT ELEVATED ALT. CURTSY SQUAT
2 SUPERSETS
15 BANDED KNEELING HIP THRUST
6/6 SINGLE ARM KB KNEELING TO STANDING
21-15-9
BURPEE
FRONT SQUAT
PUSH UP
BARBELL REVERSE LUNGE
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 6 (75- 80 % 1 RM)
PUSH PRESS
10,8,6,6
3 SETS
8/8 HALF KNEELING DB WOOD CHOP
8/8 SINGLE ARM THRUSTER
EMOM 18
1: 10 BURPEE
2: 200-250 M ROW
3. 12-15 WALL BALL
4: 14-16 ALT. DB SNATCH
5: 50-60 SEC PLANK HOLD
6: REST
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: BENCH PRESS
8 MIN ROW
AT MIN 0:00, 4:00, 8:00
10 PLATE BENT OVER ROW
10 PLATE GROUND TO OVERHEAD
30 SEC PASSIVE HANG
BENCH PRESS
3X 6 (75- 80 % 1 RM)
3 SETS
6-8 CHIN UP
12 DUAL DB BICEP CURL
160 M SINGLE ARM FARMERS CARRY
3 ROUNDS FOR TIME
400 M ROW
6 ALT. DB DEVIL PRESS
12 PLATE SIT UP
16 WALL BALL
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 – YOU GO, I GO
AMRAP 30
10 PLATE GROUND TO OVERHEAD
8 PLATE OH REVERSE LUNGE
6 TTB
8 BURPEE TO PLATE
10 CAL ROW