KW 28

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN OVERHEAD MOBILITY MOBILITY

 

SKILL: SNATCH WOCHE 1/4

2 ROUNDS EMPTY BAR/ PVC 

5 MUSCLE SNATCH

5 SNATCH BALANCE

5 SOTS PRESS

 

3 SUPERSETS

8 SNATCH GRIP STRICT PRESS

5/5 KB WINDMILL

 

EVERY 2 MIN X 4

8 SNATCH GRIP DEADLIFT

 

3 ROUNDS

3 POWER SNATCH + 2 OVERHEAD SQUAT

 

EMOM 16

1: 10- 12 HANG POWER SNATCH

2: 10- 12 DB FLOOR PRESS

3: 240 M RUN

4: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LUNGE WOCHE 1/4

 

3 ROUNDS

20 SINGLE DB WALKING LUNGE 

10 BARBELL GOOD MORNING

 

EVERY 2 MIN X 4

8/8 BARBELL BACK RACK (FORWARD) LUNGE

 

2 SUPERSETS

8 DUAL DB ROMANIAN DEADLIFT

15 STANDING CALF RAISE

 

5 ROUNDS FOR TIME

8/ 6 CAL ROW

8 SPRAWL

6 DUAL DB THRUSTER

4 DUAL DB CLEAN AND JERK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 1/4

 

3 ROUNDS

10 RING ROW

8 PENDLAY ROW

10 HOLLOW ROCK

 

2 SUPERSETS

20-30 SEC RING SUPPORT HOLD

80 M KB BOTTOM UO WALK

 

2 ROUNDS FOR TIME

30 /24 CAL ROW

30 ALT. DB SNATCH

30 TTB

30 PUSH UP

 

 

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

 

12 ROUNDS FOR TIME

ATHLETE A

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

 

ATHLETE B

15 CAL ROW