KW 6

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

EVERY 3 MIN X 4

15 HOLLOW ROCK

15 DROP SQUAT

15 CAL BIKE/ ROW

 

EVERY 2:30 X 4

8,6,6,6 BACK SQUAT

 

3 SETS

6/6 GOBLET COSSACK SQUAT

12 ALT. GOLET BOS STEP UP

30-60 SEC WALL SIT

 

20-16-12-16-20

CAL ROW

DB WALKING LUNGE

ALT. DB FLOOR PRESS

 

 

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

8 STRICT PRESS 

80 M DUAL DB OVERHEAD WALK

 

EVERY 2 MIN X 5

8-10 FEET ELEVATED RING ROW

 

2 SUPERSETS

6-8 DEFICIT PIKE HSPU 

5/5 FILLY PRESS

 

AMRAP 12

20 ALT. DB SNATCH

10 DB RUSSIAN TWIST

20 ALT. DB CLEAN AND JERK

10 ALT. DEVIL PRESS

250M ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

1 SNATCH GRIP DEADLIFT + 1 HANG POWER SNATCH + 1 OH SQUAT

 

EVERY 3 MIN X 4

10 OVERHEAD SQUAT

 

3 ROUNDS

5/5 HEAVY WINDMILL

5/5 SINGLE ARM DB OVERHEAD SQUAT

 

FOR MAX REPS IN 12 MIN

1 MIN MAX BURPEE

1 MIN MAX DEADLIFT

1 MIN MAX HANG POWER CLEAN

1 MIN MAX CAL SKI

1 MIN MAX SNATCH

1 MIN REST

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

IN TEAMS OF TWO

SONNTAG: 11:00 – 12:00 UHR

 

IN TEAMS OF TWO

300 DU

60 CLEAN AND JERK

60 BAR FACING BURPEE

 

200 DU

40 POWER SNATCH

40 BAR FACING BURPEE

 

100 DU

20 THRUSTER

20 BAR FACING BURPEE