KW 29

MONTAG: 18:00 – 19:30 UHR:

10 MIN ANKLE / SQUAT MOBILITY

 

SKILL: SNATCH WOCHE 2/4

BARBELL WARM UP – 3 ROUNDS

5 SNATCH PULL

5 DROP SNATCH

5 OH SQUAT

 

3 SUPERSETS

20 SEC SNATCH GRIP OVERHEAD HOLD

8/8 SPLIT STANCE DB ROMANIAN DEADLIFT

 

EVERY 2 MIN X 6

6 SNATCH GRIP DEADLIFT 

 

EVERY 2:30 MIN X 4

3 HANG SNATCH + 1 OH SQUAT

 

15 MIN FOR QUALITY

2/2 TURKISH GET UP

12 ALT. DB SNATCH

12 SINGLE ARM OVERHEAD WALKING LUNGE

2 MIN MAX M ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LUNGE WOCHE 2/4

 

3 ROUNDS

20 SANDBAG WALKING LUNGE 

10 BARBELL GOBLET MORNING

 

EVERY 2 MIN X 4

8/8 BARBELL BACK RACK REVERSE LUNGE

 

2 SUPERSETS

8 DUAL DB SQUAT

10 MEDBALL PLANK ROLLOUT

 

EMOM 6

MIN 1: 40 SEC ROW FOR MAX METERS

MIN 2: 10-15 WALL BALL

2 MIN REST

EMOM 6

MIN 1: 30-60 DU

MIN 2: 10 – 15 WALL BALL

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 2/4

 

3 ROUNDS

7 FEET ELEVATED RING ROW

20 SEC CHIN OVER BAR HOLD

 

2 SUPERSETS

12 BANDED PVC LAT PULL DOWN

12 ALT. BICEP CURL

 

1 MIN WORK – 1 MIN REST

3 ROUNDS

80 M FARMERS CARRY

8 CAL ROW

20 MOUNTAIN CLIMBER

30 DU

 

 

SAMSTAG: 10:00 – 11:00 UHR 

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

50/40 CAL ROW (TC: 3 MIN)

3 MIN REST

 

5 ROUNDS

20 BOX JUMP OVER

20 WALL BALL

20 AMERICAN KB SWING

(TC: 30 MIN)

 

50/ 40 CAL ROW (TC: 3 MIN)