KW 37

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: OH SQUAT

5 MIN SKILL

 

3 ROUNDS

10 BEHIND THE NECK STRICT PRESS

10 BACK SQUAT

10 SOTS PRESS

 

EVERY 2 MIN X 5

5 OH SQUAT (LIGHT WEIGHT)

 

EVERY 2 MIN X 5

5  OH SQUAT (CLIMBING WEIGHTS)

 

EVERY 3 MIN X 3

6/6 REVERSE LUNGE

10/10 BANDED KICK BACK

12 SKATER JUMP

 

AMRAP 14

8 BURPEE OVER DB

8 ALT. DB CLEAN AND JERK

8 SINLE ARM DB THRUSTER

8 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SNATCH

 

2 SETS BARBELL WARM UP

10 SNATCH GRIP DEADLIFT

10 BTN SNATCH PRESS

10 OH SQUAT

10 SEC SNATCH GRIP OVERHEAD GRIP HOLD

10 SEC OVERHEAD SQUAT HOLD

 

10  MIN SNATCH

 

EMOM 6

3-5  SNATCH (CLIMBING WEIGHTS)

 

15 MIN FOR LOAD

1 SNATCH GRIP DEADLIFT + 1 HANG SNATCH + 1 OH SQUAT

 

10-9-8-7-6-5-4-3-2-1

SNATCH

RENEGADE ROW

160 M RUN AFTER EACH ROUND

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

12/10 CAL ROW

20-30 SEC SIDE PLANK WITH DB

20-30 SEC SIDE PLANK WITH DB

20 SEC HOLLOW HOLD

 

3 SUPERSETS

8-10 BARBELL BENT OVER ROW

12-15 DUAL DB BENCH PRESS

3-5 STRICT HANDSTAND PUSH UP

 

3 SETS

8/8 HALF KNEELING ARNOLD PRESS (2 SEC NEGATIVE)

12 SLAM BALL

12 HR PUSH UP

 

AMRAP 12

2,4,6,8… 

PULL UP

10,20,30…

DU

 

 

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

AMRAP 30

400 M RUN TOGEHTER

ONE PERSON CARRYING A MEDBALL 9/6 KG

30 WALL BALL

20 POWER SNATCH

10 CHEST TO BAR PULL UP