KW 1

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 ROUNDS

15/12 CAL BIKE 

10 PUSH UP

15-25 SEC PULL UP

 

EVERY 2:30 MIN X 6

 

15, 12, 10, MAX INCLINE BENCH PRESS

 

3 SETS

10- 12 BARBELL SKULL CRUSHER 

8-10 DB FULL RAISE

15 DUAL DB BICEP CURL

 

20-15-10-15-20

CAL ROW

DUAL DB PUSH PRESS

ANCHORED SIT UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX -KURS ENTFÄLLT- SILVESTER

 

MITTWOCH: 18:30 – 19:30 UHR:

KURS ENTFÄLLT- NEUJAHR

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

90 SEC CARDIO 

10 DUAL DB SEATED GOOD MORNING

10/10 SINGLE ARM BANDED LAT PULL DOWN

 

EVERY 2 MIN X 5

3 POWER CLEAN (PAUSE AT KNEE FOR 3 SEC)

 

EVERY 3 MIN X 4

12 DUAL KB  ROMANIAN DEADLIFT + 80 M FARMERS CARRY 

 

EMOM 15

6 DB CLEAN AND JERK RIGHT ARM

6 DB CLEAN AND JERK LEFT ARM

40 SEC PLANK SHOULDER TAP

8-12 BURPEE OVER THE KB

REST

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

BUY IN: 20 WALL WALK

200 BOX JUMP OVER

150 WALL BALL

100 GROUND TO OVERHEAD

75 BURPEE OVER THE BAR

50 PULL UP

CASH OUT: 20 WALL WALK