KW 45

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 SETS (12 MIN)

2 PUSH JERK + 1 SPLIT JERK

 

EVERY 2:30 MIN X4

14-12-10-8 ALT. DB GUTE BRIDGE BENCH PRESS

 

3 SETS

8 LU RAISE

6-8 PUSH UP

2 WALL WALK

 

AMRAP 12

2 WALL WALK

4 POWER CLEAN

6 PUSH PRESS

160 M RUN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

90 SEC CARDIO

8 DB JEFFERSON CURL

12-20 BANDED FACE PULL

 

EVERY 90 SEC X 5

8 PENDLAY ROW

 

3 SETS

5-8 CHIN UP

30 SEC REST

12-15 DB INCLINE BENCH PULL OVER

 

EVERY 2 MIN X 3

8 DUAL DB THRUSTER

8 BURPEES

5-8 CAL ROW

 

3 MIN REST

 

EVERY 2 MIN X3

6 ALT. DB SINGLE ARM DEVIL PRESS

6 BURPEE OVER DB

5-8 CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

 

EMOM 10

EVEN: 2 SNATCH PULL + 1 SQUAT SNATCH

ODD: 20-30 DU

 

3 SETS

5 FRONT SQUAT TEMPO: 41X1

DIRECTLY IN 

5 TUCK JUMP

 

3 SETS

4 STRICT PRESS

6 PUSH PRESS

4-6 HSPU

 

AMRAP 10

15 DUAL KB SWING 

12 DUAL KB FRONT RACK WALKING LUNGE

10 DUAL KB PUSH PRESS

12 CAL ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

4 ROUNDS FOR TIME

IN TEAMS OF 2

30 BOX JUMP

30 TTB

30 DUAL DB SHOULDER TO OVERHEAD

30 DUAL DB DEADLIFT

30 BURPEE

30 CAL ROW