KW 43

MONTAG: 18:00 – 19:30 UHR:

SKILL: PRESS (WOCHE 4/4)

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB (WOCHE 4/4)

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

6 HOLLOW ROLL

6 SCAPULAR PULL UP

8 ALT. TTB

 

EVERY 2 MIN X 4

8 TTB

6 RING ROW

 

EVERY 2 MIN X 3

10 ALT. DB SNATCH

5 BURPEE OVER THE ROWER

10-15 SEC ROW SPRINT

 

3 MIN REST

 

EVERY 2 MIN X 3

6 DB DUAL POWER CLEAN

6 DUAL DB BURPEE

10-15 SEC SPRINT BIKE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN (WOCHE 4/4)

 

2 ROUNDS EMPTY BAR

HIGH PULL

HANG CLEAN

SQUAT CLEAN

 

BUILT A 3 RM CLEAN COMPLEX IN 12 MIN

1 DEADLIFT + 1 HANG POWER CLEAN  + SQUAT CLEAN

 

EVERY 2 MIN X 4

3-6 STRICT LEG RAISES

12 WEIGHTED FROG PUMP

 

5 ROUNDS FOR QUALITY

500/400 M BIKE

12 KB HAMSTRING MARCH

12 DUAL DB/KB FLOOR PRESS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 38

IN TEAMS OF 2

 

25 WALL BALL

25 AIR QUAT

25 DB SNATCH

25 DB LUNGE

25 BURPEE 

500 M ROW