KW 44

MONTAG: 18:00 – 19:30 UHR:

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

12 CAL BIKE

3 DUAL KB SUMO DEADLIFT HIGH PULL

4 DUAL RUSSIAN KB SWING

5 DUAL KB CLEAN

 

EMOM 6

3-5 CHIN UP

 

3 SETS

10-12 DB CHAINSAW ROW 

8-10 BARBELL REVERSE CURL

 

EVERY 90 SEC X 3

3-5 KIPPING PULL UP

10-15 SEC SPRINT BIKE

 

2 MIN REST

 

EVERY 90 SEC X 3

4-8 TTB

10-15 SEC SPRINT ROWER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

EMOM 10

EVEN: 1 POWER SNATCH + 1 OH SQUAT + 1 SQUAT SNATCH

ODD: 5 BOX JUMP OVER

 

EVERY 2:30 X 4

5 FRONT SQUAT TEMPO: 31X1

 

3 ROUNDS

8 SEATED ARNOLD PRESS

30 SEC REST

12 INCLINE DUAL DB BENCH PRESS

 

FOR TIME (TC- 15 MIN)

16-14-12-10-8

ALT. KB PUSH PRESS

GOBLET SQUAT

10 CAL BIKE AFTER EACH ROUND

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

30 ROUNDS FOR TIME

IN TEAMS OF 2

3 BAR FACING BURPEE

3 POWER CLEAN

3 FRONT SQUAT

3 PUSH JERK

3 BAR FACING BURPEE

EVERY 5 MIN 160 M PARTNER RUM