KW 46

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

EVERY 2 MIN x 4

5 HANG MUSCLE CLEAN (CLIMBING WEIGHTS)

 

3 SUPERSETS

18 ALT. BARBELL FRONT RACK DROP LUNGE

10-12 PLANK DB PULL THROUGH

1 MIN REST

 

12-10-8-6

BACK SQUAT

HAMSTRING CURL ON A ROWER

 

EMOM 15

1: MAX CAL BIKE

2: MAX CAL SKI

3: MAX CAL ROW

4: MAX BURPEE

5: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

15-12 CAL BIKE

4 DUAL KB SUMO DEADLIFT

6 DUAL KB CLEAN FROM FLOOR

8 DUAL KB RUSSIAN TWIST

 

EVERY 90 SEC X 5

6 PENDLAY ROW (HEAVIER THAN LAST WEEK)

 

3 SETS

10 DB CHAINSAW ROW

8 RING FACE PULL

6-8 CHIN UP

 

EVERY 2 MIN X 3

12 SEC BIKE SPRINT

6-10 KIPPING PULL UP

12 ALT. BODYWEIGHT REVERSE LUNGE

 

2 MIN REST

 

EVERY 2 MIN X 3

12 SEC ROW SPRINT

4 POWER SNATCH

5 BURPEE HIGH KNEE

 

 

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 SQUAT SNATCH + 1 OH SQUAT

ODD: 4 BURPEE BOX STEP DOWN

 

3 SETS

6 FRONT SQUAT TEMPO: 41X1

DIRECTLY IN 

30 SEC COPENHAGEN PLANK HOLD

 

3 SETS

7 SEATED ARNOLD PRESS

10 LOW INCLINE DB BENCH PRESS

2 WALL WALK

 

25/20 CAL SKI BUY IN 

 

15-12-9

SINGLE ARM DB SNATCH (RIGHT ARM)

SINGLE ARM DB DEVIL PRESS  (RIGHT ARM)

SINGLE ARM DB SNATCH  (LEFT ARM)

SINGLE ARM DB DEVIL PRESS (LEFT ARM)

DB RUSSIAN TWIST

 

 

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

100 CAL SKI

100 DB SQUAT (22,5/ 15 KG)

100 PUSH UP

100 DB PUSH PRESS

100 CAL BIKE

100 ALT. DB SNATCH