KW 35

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: TTB

5 MIN SKILL

 

3 ROUNDS

10 LEG LOWERS

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

6 TTB OR  TOE TO RING

 

EVERY 2 MIN X 5

3-5 KIPPING PULL UP

 

2 ROUNDS

12 HOLLOW BANDED PULL OVER

12 DUAL KB ROW

 

AMRAP 20

MAX DISTANCE BIKE / ROW

EVERY 2 MIN:

3 BURPEE

4 AMERICAN KB SWING

5 GOBLET SQUAT 

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SPLIT JERK

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  SPLIT JERK (CLIMBING WEIGHTS)

 

EVERY 2 MIN X 5

3 PUSH PRESS + 2 SPLIT JERK

 

5 ROUNDS (15 MIN)
2MIN ON/1MIN OFF
6 POWER CLEAN 

5 FRONT SQUAT  50/35

4 THRUSTER

3 PUSH JERK
MAX CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

6/6 GOBLET CURTSY SQUAT

10 KB TATERS

12 KB SUMO DEADLIFT HIGH PULL

 

EVERY 2 MIN X 5

4-6 BANDED FRONT SQUAT

 

2 SUPERSETS

6/6 REVERSE LUNGE

10 HOLLOW ROCK

 

EVERY 4 MIN X 5

A: 10 POWER CLEAN

B: 8-10 SIT UP

C: 8-10 BURPEE OVER THE BAR

D: 160 M RUN

ABCD

DCBA

CDAB

BCDA

YOUR CHOICE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

 

IN TEAMS OF 3

AMRAP 31

29 WALL BALLS

29 OVERHEAD SQUAT

29 HANG SQUAT CLEAN AND JERK

29 CAL SKI

29 HANG POWER SNATCH

EACH PARTNER MUST PERFORM A 2000 M ROW AT SOME POINT DURING THE WOD