KW 40

 

MMONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

SKILL: PRESS (WOCHE 1/4)

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

10 STRICT PRESS 

8 ALT. BARBELL OVERHEAD REVERSE LUNGE

 

EVERY 2 MIN X 5

14 ALT. KB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

6-8 DEFICIT PUSH UP

14 ALT. BICEP CURL

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

45 SEC SKI (MAX CAL)

8 RENEGADE ROW

MAX DU IN REMAINING TIME

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 LEG LOWERS

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

4 SINGLE LEG TTB OR SINGLE LEG TOE TO RING

 

EVERY 2 MIN X 5

3 – 6 KIPPING HANDSTAND PUSH UP (NEGATIVE ODER PIKE PUSH UP)

 

2 ROUNDS

12 HOLLOW BANDED PULL OVER

12 DUAL KB ROW

 

AMRAP 20

MAX DISTANCE BIKE / ROW

EVERY 2 MIN:

3 BURPEE

4 PUSH UP

5 AIR SQUAT

 

 

DONNERSTAG- FEIERTAG!

10-11 UHR GCG SPECIAL

11-12 UHR HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN  (WOCHE 1/4)

 

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

3 ROUNDS

10 CLEAN PULL

5 TALL CLEAN

 

2 SUPERSETS

30 SEC HEAVY FRONT RACK HOLD 

12 ALT. GOBLET REVERSE LUNGE

 

21-15-9

AMERICAN KB SWING

WALL BALL

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

300 DU

60 CLEAN AND JERK

60 BAR FACING BURPEE

200 DU

40 POWER SNATCH

40 BAR FACING BURPEE

100 DU

20 THRUSTER

20 BAR FACING BURPEE