KW 36

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

SKILL: TTB

 

5 MIN SKILL

 

3 ROUNDS

10 LYING TTB

10-12 SEATED L SIT LEG RAISE

8 HANGING KNEE RAISE

 

EVERY 2 MIN X 5

8 TTB OR  TOE TO RING

 

EVERY 2 MIN X 5

5  KIPPING PULL UP/ CHEST TO BAR PULL UP

 

EVERY 3 MIN X 3

12. ALT GORILLA ROW

6-8 RING DIP

45-60 SEC REVERSE PLANK HOLD

 

AMRAP 14

15/12 CAL ROW

8 ALT. DB SNATCH

6 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN AND 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 CLEAN AND JERK

 

EMOM 6

3-5  SPLIT JERK (CLIMBING WEIGHTS)

 

15 MIN FOR LOAD

3 POWER CLEAN + 2 PUSH PRESS + 1 SPLIT JERK

 

7 ROUNDS FOR TIME

4 DEADLIFT

3 POWER CLEAN

2 SQUAT CLEAN

1 CLEAN AND JERK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

12/10 CAL ROW

20-30 SEC SINGLE ARM PLANK HOLD

20-30 SEC SINGLE ARM PLANK HOLD

20 SEC BENT HOLLOW HOLD

 

3 SUPERSETS

6-8 CHIN UP

12-15 DUAL DB BICEP CURL

5—7 NEGATIVE HANDSTAND PUSH UP

 

3 SETS

8/8 ALT. DB BENCH PRESS (2 SEC NEGATIVE)

12-15 DB UPRIGHT ROW

 

FOR TIME

5 WALL WALK

10 BURPEE

15 TTB

20 M REVERSE BEAR CRAWL

15 TTB

10 BURPEE

5 WALL WALK

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

10 ROUNDS FOR TIME

YOU GO I GO

300 M ROW

5 DEADLIFT (HEAVY)

50 DU

5 BURPEE BOX JUMP OVER