KW 32

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

WARM UP (6MIN)

3 SETS

45SEC ON/15SEC OFF

SKI

DOWN DOG & SEAL

HOLLOW HOLD

TALL PLANK  HOLD

 

STRENGTH/GYMNASTIC (16 MIN)

SKILL: HANDSTAND PUSH UPS

 

80 M KB OVERHEAD CARRY

3 PUSH UP / PIKE PUSH UP /NEG HANDSTAND PUSH UPS

10 ALT DB PRESS

 

EMOM X 8

1. 5-10 HSPU

2. 10 KB  PASS THROUGH

 

METCON (16MIN)

FOR TOTAL REPS

4 ROUNDS

2MIN ON/2MIN OFF

10 SHOULDER TO OVERHEAD 60/45

MAX CAL SKI IN REMAINING TIME

SCALE 40/30

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: POWER CLEAN

 

2 SETS BARBELL WARM UP

10 ROMANIAN DEADLIFT

10 STRICT PRESS

10 FRONT SQUAT

10 SEC FRONT RACK HOLD

10 SEC FRONT SQUAT HOLD

 

10  MIN SKILL

EVERY 90 SEC X 6

3-5  POWER CLEAN (CLIMBING WEIGHTS)

 

3 SETS

30SEC ON/10SEC OFF

TOP OF RING SUPPORT HOLD

BARBELL TURKISH SIT UPS

 

METCON (12MIN)

FOR TIME

21-15-9 REPS

CLEANS 60/43

RING DIPS/ SCALE BOX SUPPORTED DIPS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS
30 SEC ON/10 SEC OFF
MEDBALL HOLLOW HOLD
MEDBALL TWIST

MEDBALL PLANK HOLD
EVERY 2:30MIN X 6
5 FRONT SQUATS
10 DOUBLE DB STEP UPS 22,5/15

50 BANDED PASS THROUGH (1 SEC HOLD)
4 ROUNDS (15 MIN)
FOR TIME
20 WALL BALLS 9/6
20 BOX JUMPS 60/50
20 SWINGS 24/16
20 SIT UPS

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

20 ROUNDS FOR TIME

YOU GO- I GO

3 WALL WALKS

6 ALT DEVIL PRESS (22,5/ 15 KG)

9 GOBLET SQUAT

12 CAL ROW/ SKI