KW 50

MONTAG: 18:00 – 19:30 UHR:

 

 

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 SUPERSETS

5 STRICT PRESS + MAX PUSH PRESS

30 SEC REST

6-8 (RING) DIP

2 MIN REST

 

3 ROUNDS

15 KB OVERHEAD WALKING LUNGE

9 TTB

15 WALL BALL

9 PULL UP

15 AMERICAN KB SWING

9 BURPEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SETS

30 SEC CARDIO

15 LOW TO HIGH BANDED FACE PULL

80 M DB FARMERS CARRY

 

EVERY 2 MIN X 4

10,8,6,6 SUPINATED BENT OVER BARBELL ROW

 

3 SETS

12 DUAL DB BICEP CURL

10 SEC REST

12 BENT OVER DB REVERSE FLY

 

3 ROUNDS FOR TIME

60 SEC MAX CAL ROW

30 SEC REST

60 SEC MAX BURPEE CHEST TO BAR PULL UP

30 SEC REST

60 SEC (ALT.) V UPS 

 

 

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

50 SYNCHRO BURPEE 

 

THEN 3 ROUNDS:

50 CAL ROW/ SKI

40 SIT UP

30 THRUSTER

20 PULL UP

 

50 SYNCHRO BURPEE