KW 30

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH WOCHE 3/4

 

2 ROUNDS EMPTY BAR

5 HIGH PULL

5 SNATCH BALANCE

5 OH SQUAT BOTTOM POSITION HOLD 5-10 SEC

 

3 SUPERSETS

10 DEAD SQUAT

10/10 BULGARIAN SPLIT SQUAT

 

EVERY 2 MIN X 6

6 DEFICIT SNATCH GRIP DEADLIFT 

 

EVERY 3 MIN X 6

18/ 15 CAL ROW

ROUND 1/3/5

10 ALT. SINGLE ARM DB CLEAN AND JERK

ROUND 2/4/6

10 ALT. SINGLE ARM DB SNATCH

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LUNGE WOCHE 3/ 4

 

3 ROUNDS

10 BARBELL GOOD MORNING

10 GOBLET COSSACK SQUAT

 

EVERY 3 MIN X 4

8/8 FRONT FEET ELEVATED CURTSY LUNGE

 

2 SUPERSETS

8 HAMSTRING CURL ON A ROWER

10 MEDBALL RUSSIAN TWIST

 

EMOM 12

1: MAX WALL WALK

2: MAX AIR SQUAT

3: MAX MOUNTAIN CLIMBER

4: MAX BURPEE

5: MAX SEC PLANK HOLD

6: MAX BOX STEP UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 3/4

 

3 ROUNDS

8 HALF CHIN UP

6 NEGATIVE PULL UP 

60 SEC REST

 

EVERY 2 MIN X 5

8 KIP SWING (ARCH/ HOLLOW)

20 SEC HOLLOW HOLD

 

60 CAL ROW

50 TTB

40 WALL BALL

30 POWER CLEAN

20 BURPEE PULL UP

TC 16 MIN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

 

IN TEAMS OF 2

AMRAP 25

40 DEADLIFT

7 SYNCHRO BURPEE

40 POWER CLEAN

7 SYNCHRO BURPEE

40 SHOULDER TO OVERHEAD

7 SYNCHRO BURPEE

40 BACK SQUAT

7 SYNCHRO BURPEE