KW 39

 

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 PVC PASS THROUGH

 

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

 

6 ROUNDS FOR TIME

8 SNATCH GRIP DEADLIFT

8 HANG SNATCH

8 OH SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM9

1: 6 LEFT LEG GOBLET COSSACK SQUAT

2: 6 RIGHT LEG GOBLET COSSACK SQUAT

3: 6 BARBELL GOOD MORNING

 

6 ROUNDS

1 SNATCH LIFT OFF

1 PAUSED SNATCH (2 SEC REST BELOW THE KNEE)

1 HANG POWER SNATCH

60 SEC REST

 

2 SETS

8 X 1 1/4 FRONT SQUAT

 

4 ROUNDS

4 POWER SNATCH

4 BAR FACING BURPEE

24 DU

60 SEC REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS

4 – 6 DEFICIT PIKE PUSH UP/ DEFICIT STRICT HSPU

8-10 INCLINE BENCH DB TRAP 3 RAISE

 

EVERY 2 MIN 4

2 STRICT PRESS

3 PUSH PRESS

4 PUSH JERK

 

5,5,5 PUSH JERK (SAME WEIGHT)

 

 

15,12,10 INCLINE DB BENCH PRESS, TEMPO 20X1

AMRAP DEFICIT PUSH UP

 

8-7-6-5

STRICT (RING) DIP

7 CAL BIKE

DIRECTLY INTO

10-9-8-7

DUAL KB PUSH PRESS

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

YOU GO I GO

 

20 ROUNDS

10 WALL BALL

5 PULL UP

 

DIRECTLY INTO

 

16 ROUNDS

10 DEVIL PRESS 

5 BURPEE

 

DIRECTLY INTO

 

12 ROUNDS

10 BARBELL CLEAN AND JERK

100 M ROW