KW 41

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

SKILL: PRESS (WOCHE 2/4)

2 ROUNDS

8 SCAPULAR PULL UP

6/6 HALF KNEELING KB BOTTOM UP PRESS

8/8 SIDE PLANK ROTATION

 

3 SUPERSETS

8 STRICT PRESS 

8/8 DB UPRIGHT ROW

 

EVERY 2 MIN X 5

OVERHEAD PRESS HOLD 30 SEC

 

2 ROUNDS

10/10 SINGLE ARM BANDED LAT PULL DOWN

10 HOLLOW ROCK

8/8 DB ROW

 

3 ROUNDS FOR TIME

16 ALT. DB SNATCH

15 AMERICAN KB SWING

1 MIN MAX CAL ROW

3 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 ALT. HANGING KNEE RAISE

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

6 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 BANDED PULL APART

10/10 DB EXTERNAL ROTATION ON KNEE

 

AMRAP 16

10 TTB

20 ALT. DB CLEAN AND JERK

30 ABMAT SIT UP

20 ALT. DB SNATCH

10 ALT. DEVIL PRESS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 2/4)

 

2 ROUNDS EMPTY BAR

5 POWER CLEAN

5 STRICT PRESS

5 HIGH PULL 

3 ROUNDS

8 CLEAN PULL

5 HANG CLEAN

 

2 SUPERSETS

10/10 DB SPLIT SQUAT 

10/10 SINGLE LEG ROMANIAN DEADLIFT

 

3 ROUNDS

500 M ROW

12 POWER CLEAN

50 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

200 SKI/ 200 CAL ROW

PARTNER 1 WORKS ON CALS

PARTNER 2 COMPLETES:

8 HANG POWER CLEAN

8 BURPEE OVER THE BAR

8 TTB