KW 38
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 BEHIND THE NECK PUSH 5 SEC HOLD ON TOP (CLIMBING WEIGHT)
EVERY 2 MIN X 5
5 OH SQUAT (CLIMBING WEIGHTS)
EMOM 8
ODD: DUAL KB OVERHEAD CARRY
EVEN: REST
EVERY 3 MIN X 3
10 DB PULL OVER (HEAVY)
12 ALT. DB PLANK TOE TOUCH
21-15-9
OH SQUAT
BURPEE
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 HANG SNATCH (CLIMBING WEIGHTS)
15 MIN FOR LOAD
1 POWER SNATCH + 1 HANG HIGH PULL + 1 SQUAT SNATCH
5 ROUNDS FOR TIME
9-6-3
DEADLIFT
HANG POWER SNATCH
OH SQUAT
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
EVERY 3 MIN X 3
5 PUSH PRESS + 3 PUSH JERK
3 SETS
6-8 BARBELL BENCH PRESS
15 SEC REST
12-15 LEAN AWAY DB LATERAL RAISE (EACH ARM)
16-12-8
CAL ROW
12-10-8
DUAL DB PUSH PRESS
2 MIN REST
16-12-8
CAL BIKE
16-12-8
ALT. DB POWER SNATCH
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
YOU GO I GO
AMRAP 12
160 M ROW
10 POWER CLEAN
20 RUSSIAN KB SWING
30 DU
2 MIN REST
AMRAP 12
200 M ROW
10 PUSH PRESS
20 PUSH UP
30 SIT UP
2 MIN REST
AMRAP 12
700 M BIKE
10 FRONT SQUAT