KW 3

KW 3

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

3 ROUNDS

15 PRONATED BAND PULL APART

8-10 WIDE GRIP PUSH UP

10 CAL ROW

 

EVERY 2:30 X 4

12,10,8, MAX  BARBELL INCLINE BENCH PRESS

 

3 SETS

10 DUAL SEATED DB TRICEP EXTENSION

10 ALT. PLATE HALO

 

20-15-10-15-20

CAL ROW

KB FLOOR PRESS

TTB

30 SEC REST AFTER EACH ROUND

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 2 MIN X 5

2 MUSCLE SNATCH + + 1 HANG SNATCH +1  OH SQUAT 

 

EVERY 3 MIN X 4

FRONT SQUAT – TEMPO 21X1

1 SET: 5 FRONT SQUAT

2 SET: 3 FRONT SQUAT

3 SET: 1 FRONT SQUAT

4: SET: MAX REP

 

3 SUPERSETS

ROWER PIKE UP

12-20 WALL FACING SHOULDER TAP

 

5 ROUNDS

15/12 CAL BIKE

20. ALT. DB SUITCASE DROP LUNGE

10 STRICT BAR DIP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

1 POWER CLEAN + 2 CLEAN PULL

 

EVERY 3 MIN X 4

10 DB ROMANIAN DEADLIFT

 

3 SETS

80 M DUAL DB FARMERS CARRY + 5 DB SHRUGS

10 BODY ROWS

8 X 1 1/2 DUAL DB CURLS

 

4 ROUNDS FOR TIME

50 DU

15-12-9-6

BAR FACING BURPEE

 POWER CLEAN

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

WITH A PARTNER

2500M ROW

THEN 16 ROUNDS OF:

11 DEADLIFT

20 AIR SQUAT

16 KB SWING