MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

3 SETS

30SEC ON/10SEC OFF

PLATE HOLLOW HOLD

PLATE PASS THROUGH

PLATE HALO

 

STRENGTH/GYMNASTIC (10 MIN)

SKILL: HANDSTAND PUSH UPS

 

4 SEATED SHOULDER PRESS

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

8 PLATE TURKISH SIT UPS (HARD)

10 LU RAISES

 

AMRAP 6

9/7CAL BIKE

6 ALT DOUBLE DB SUITECASE LUNGES 22,5/15

 

2 MIN REST

 

AMRAP 6MIN

9/7CAL SKI

6 DOUBLE DB DEVILS PRESS 22,5/15

SCALE 15/10

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: HANG 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  HANG CLEAN (CLIMBING WEIGHTS)

 

3 SETS

HEAVY FRONT RACK HOLD (10-20 SEC)

8 CLEAN HIGH PULL

6 FRONT SQUAT

 

FOR LOAD IN 15 MIN

3 POWER CLEAN + 2 FRONT SQUAT + 1 JERK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2:30MIN X 6
5 BACK SQUAT
12-15 FLAT BENCH REVERSE HYPEREXTENSION
3 SETS (AS HARD AS POSSIBLE)

20M FILLY CARRY RIGHT SIDE

20M FILLY CARRY LEFT SIDE

10 BENT OVER ROW RIGHT SIDE

10 BENT OVER ROW LEFT SIDE

10 STRICT HANDSTAND PUSH UPS

30SEC L-SIT HANG

 

 

6 ROUNDS

FOR TIME

10 DOUBLE DB SWINGS 22,5 / 15

10 DOUBLE DB SHOULDER TO OVERHEAD

10 BURPEE BOX JUMP OVERS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 40

IN TEAMS OF TWO

30 PUSH PRESS

30 AMERICAN KB SWING

30 CAL ROW

30 POWER SNATCH

30 KB LUNGE

30 CAL ROW

RX: 60/40 KG // 24/ 16 KG