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