KW 47

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

15 SEC ROW SPRINT

8/8 GOBLET KICKSTAND PISTOL SQUAT

60 SEC PLANK HOLD

 

EVERY 90 SEC X 5

6 CHIN UP/ RING ROW (HEAVY)

 

3 SETS

10 BARBELL GOOD MORNING

5/5 PISTOL SQUAT

10 BARBELL HIP THRUST

 

AMRAP 12

12 CAL BIKE

12 AMERICAN KB SWING

12 SKATER JUMP

12 CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

5 MIN BARBELL WARM UP

 

EMOM 8

EVEN: 1 SNATCH PULL + 1 POWER SNATCH + 1 SQUAT SNATCH

ODD: 20- 30 DU

 

3 SETS

5 STRICT PRESS + 7 PUSH PRESS

30 SEC REST

6-10 DEFICIT PUSH UP

 

3 SETS

5 FRONT SQUAT TEMPO: 41X1

DIRECTLY IN 

10 DUAL DB BOX STEP OVER

 

3 ROUNDS FOR TIME

6 HANDSTAND PUSH UP

16 ALT. GOBLET REVERSE LUNDE

300 M ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 3

AMRAP 31

29 WALL BALL 

29 OH SQUAT

29 HANG SQUAT CLEAN AND JERK

29 BURPEE

29 HANG POWER SNATCH

EACH PARTNER MUST PERFORM A 2000 M ROW AT SOME POINT DURING THE WO