KW 5

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

 

EVERY 3 MIN X 4

12 SIT UP

15 CYCLIST AIR SQUAT

15 CAL BIKE/ ROW

 

EVERY 2:30 X 4

10,8,8,8 BACK SQUAT

 

3 SETS

6/6 SUITCASE DB CURTSY SQUAT

12 ALT. DB SUITCASE WALKING LUNGE

20 SEC SUITCASE HALF PULSES SQUAT

 

21-18-15-12

CAL ROW

DB REVERSE LUNGE

PLATE GROUND TO OVERHEAD

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

10 STRICT PRESS 

80 M SINGLE ARM KB BOTTOM UP WALK

 

EVERY 2 MIN X 5

14 ALT. KB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

6-8 DEFICIT PUSH UP

10 DB UPRIGHT ROW

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

45 SEC SKI (MAX CAL)

8 SUMO DEADLIFT HIGH PULL

MAX DU IN REMAINING TIME

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 SPLIT JERK

 

EVERY 3 MIN X 4

10 DUAL KB SUMO DEADLIFT

 

3 ROUNDS

45 SEC GOBLET WALL SIT

16 STEPS DB HAMSTRING WALK

 

15-12-9

SUMO DEADLIFT

ANCHORED SIT UP

2 MIN REST

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

EACH PART AS FAST AS POSSIBLE

FROM 0-5 MIN:

30 POWER SNATCH

 

FROM 6-10 MIN:

1000 M ROW

 

FROM 11-15 MIN:

30 CLEAN AND JERK

 

FROM 15-20 MIN:

80 CAL BIKE

 

FROM 21-25  MIN:

30 FRONT SQUAT

 

FROM 26-30 MIN:

1000 M SKI

 

FROM 31-35  MIN: 

30 PUSH PRESS