KW 34

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 SETS

1 MIN PLANK HOLD

8 BURPEE

30 SEC BARBELL OVERHEAD PRESS HOLD

1 MIN SKI

10 SUPERMAN

 

STRENGTH/GYMNASTIC (12 MIN)

SKILL: OVERHEAD STRENGHT

3 WALL WALK

10/10 HALF KNEELING KB BOTTOM UP PRESS

10 DB PULL OVER

10 DUAL DB FRONT RAISE

 

EVERY 2 MIN X 6

6 BENCH PRESS 

 

AMRAP 12

8 BOX JUMP OVER

8 SHOULDER TO OVERHEAD

16 SIT UP

16 CAL ROW

 

 

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

EMOM 6

3-5  HANG CLEAN (CLIMBING WEIGHTS)

 

EVERY 2 MIN X 5

3 HANG POWER CLEAN + 2 FRONT SQUAT + 1 JERK

5 ROUNDS (15 MIN)
2MIN ON/1MIN OFF
6 DEADLIFTS 50/35
5 HANG POWER CLEAN 50/35
4 FRONT SQUATS
3 SHOULDER TO OVERHEAD 50/35
MAX WALL WALKS

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2:30MIN X 6
12 ALT. BACKRACK REVERSE LUNGE

5 SETS
5 DEADLIFTS @78%
10 KB GLUTE BRIDGE @32/24

10 ROUNDS
FOR TIME
24 DOUBLE UNDERS
8 DOUBLE DB BURPEE BOX STEP OVERS 22,5/15

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO