KW 49

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

EVERY MIN x 8

1 CLUSTER + 2 PUSH PRESS  (LIGHT WEIGHTS)

 

EVERY 2 MIN X 6

1 SQUAT CLEAN + 1 HANG POWER CLEAN + 2 SPLIT JERK

 

FOR LOAD IN 15 MIN

1 DEADLIFT

1 HANG CLEAN

1 THRUSTER

1 PUSH JERK

 

AMRAP 12

8 ALT. SINGLE ARM DEVIL PRESS

8 SINGLE ARM DB OVERHEAD LUNGE

15 MEDBALL RUSSIAN TWIST

10 AIR SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 8

5-8 KIPPING TTB

 

EMOM 6

20-30  DU

 

3 SEPERSETS

8/8 BIRDDOG ROW

8 BARBELL STRICT PRESS

 

AMRAP 20

7 PIKE PUSH UP

7 THRUSTER

7 KNEES TO ELBOWS

7 DEADLIFT

7 BURPEE

7 KB RUSSIAN SWING

7 PULL UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS

12 DB UPRIGHT ROW

10 SEC REST

12 ALT. DB CURLS

10 SEC REST

10/10 TRIPOD DB ROW

 

3 SETS

10 DEFICIT PUSH UP (ON PLATES)

30 SEC REST

10-15 DB FULL RAISE

 

EVERY 3 MIN X 5

3 WALL WALKS

6 BURPEE BOX JUMP OVER

15 CAL 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 2