KW 31

MONTAG: 18:00 – 19:30 UHR:

 

SKILL: SNATCH WOCHE 4/4

 

2 ROUNDS EMPTY BAR

5 SNATCH GRIP DEADLIFT

5 POWER SNATCH

5 SOTS PRESS

 

3 SUPERSETS

8 BACK SQUAT (3 SEC BOTTOM HOLD)

10/10 SINGLE LEG GLUTE BRIDGE + PLATE

 

2 SETS

8-10 OH SQUAT

10/10 WINDMILL

 

EVERY 2 MIN X 6

3 SQUAT SNATCH + 2 BEHIND THE NECK PUSH PRESS

 

FOR TIME

40-30-20-10

DU

40-35-30-25

SIT UP

15-12-9-6

POWER SNATCH

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LUNGE WOCHE 4/ 4

 

3 ROUNDS

10 BARBELL KANG SQUAT

16 SINGLE ARM KB OVERHEAD WALKING LUNGE

 

EVERY 3 MIN X 4

8/8 BARBELL OVERHEAD REVERSE LUNGE

 

2 SUPERSETS

15 BANDED PULL THROUGH

8/8 SEATED KB LEG LIFT OVER

 

AMRAP 16

50 RUSSIAN KB SWING

400 M RUN

50 WALL BALL 

400 M RUN

50 KB SUMO DEADLIFT HIGH PULL

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP WOCHE 4/4

 

3 ROUNDS

4-6 SINGLE ARM RING ROW

8 PENDLAY ROW

 

2 SUPERSETS

1-5 KIPPING PULL UP

80 M SINGLE ARM KB OVERHEAD FARMERS CARRY

 

AMRAP 15

IN TEAMS OF TWO

30 /24 CAL SKI

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

30 ROUNDS FOR TIME

YOU GO- I GO

 

3 BURPEE 

6 POWER SNATCH (50/ 35 KG)

9 BOX JUMP OVER

12 CAL ROW