KW 2

KW 2

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 ROUNDS

15-25 SEC CHIN UP HOLD

6 YOGA PUSH UP

15/12 CAL ROW

 

EVERY 2:30 X 4

8,8,8, MAX  BARBELL BENCH PRESS

 

3 SETS

10-12 DB PULL OVER

3-6 STRICT HSPU

 

FOR TIME

500 M ROW

+

20-15-10

BARBELL PUSH PRESS

SIT UP

20-15-10

PUSH UP

HOLLOW ROCK

+ 500 M ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX – NEU!

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 2 MIN X 5

3 MUSCLE SNATCH + 3 OH SQUAT

 

EVERY 3 MIN X 4

FRONT SQUAT – TEMPO 20X1

1 SET: 6 FRONT SQUAT

2 SET: 4 FRONT SQUAT

3 SET: 2 FRONT SQUAT

4: SET: MAX REP

 

3 SUPERSETS

7/7 STANDING FILLY PRESS

30 SEC HANDSTAND HOLD

2 MIN REST

 

4 ROUNDS FOR TIME

40 DU

30 DEADLIFT

20 CAL BIKE

10 POWER SNATCH

RX: 40/25 KG

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

2 POWER CLEAN (PAUSE AT KNEE FOR 3 SEC; HEAVIER THAN LAST WEEK)

 

EVERY 3 MIN X 4

DEFICIT STIFF LEGGED DEADLIFT

10, 8,6, 4 REPS – CLIMBING WEIGHTS

 

3 SETS

10/10 DB CHAINSAW ROW

8-10 DB CUBAN PRESS

 

EMOM 15

1: 10- 12 DUAL KB DEADLIFT

2: 10- 12  DUAL KB CLEAN

3: 10-12 DUAL KB SQUAT

4: 10-12 DUAL KB SWING

5: REST

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

YOU GO, I GO

 

AMRAP 35

3 BURPEE

3 AIR SQUAT

3 PULL UP

3 WALL BALL

3 BOX JUMP

3 PUSH UP

160 M RUN