KW 42

MONTAG: 18:00 – 19:30 UHR:

 

SKILL: PRESS (WOCHE 3/4)

 

2 ROUNDS 

30 DU

5/5 HALF KNEELING KB WINDMILL

8/8 SIDE PLANK DB POWELL RAISE

 

3 SUPERSETS

5 PUSH PRESS

2 SLIT JERK

 

3 SUPERSETS

12 ALT. DB BENCH PRESS

1 MIN PLANK HOLD

 

3 SETS

MAX DIP

20 SEC REST

10 SRADDLE PLATE FRONT RAISE

20 SEC REST

10 WEIGHTED TURKISH SIT UP

 

 

EMOM 12 (40 SEC ON – 20 OFF)

1: CAL BIKE ARMS ONLY

2: BURPEE

3: RENEGADE ROW

4: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB (WOCHE 3/4)

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

12 HOLLOW ROCKS

6 SCAPULAR PULL UP

8 KIP SWING (SAUBER UND KONTROLLIERT)

 

3 ROUNDS

10 ALT. L SIT LEG LIFT OVER

8/8 STANDING KB KNEE RAISE

 

BUY IN

20 CAL ROW

15-12-9-6

SINGLE ARM DB PUSH PRESS RIGHT ARM

SINGLE ARM DB OVERHEAD REVERSE LUNGE RIGHT ARM

SINGLE ARM DB PUSH PRESS LEFT ARM

SINGLE ARM DB OVERHEAD REVERSE LUNGE LEFT ARM

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 3/4)

 

2 ROUNDS EMPTY BAR

3 ROUNDS

5 SQUAT CLEAN

8 ROMANIAN DEADLIFT

8 BRADFORT PRESS

 

FIND A HEAVY ONE IN 12 MIN

3 POWER CLEAN + 2 HANG SQUAT CLEAN

 

2 SUPERSETS

8/8 KB SINGLE LEG GLUTE BRIDGE

5/5 KB WINDMILL

 

FOR TIME

5 ROUNDS

12 AMERICAN KB SWING (32/ 24 KG)

12 BURPEE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 35

YOU GO, I GO

8 CAL ROW

8 BOX JUMP OVER

8 ALT. SINGLE ARM DEVIL PRESS

8 SINGLE ARM DB THRUSTER