KW 8

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

10 SEATED STRICT PRESS 

80 M SINGLE ARM KB BOTTOM UP WALK

 

EVERY 2 MIN X 5

14 ALT. DB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

6-8 DEFICIT PUSH UP

14 ALT. BICEP CURL

8- 10 RING ROW

 

2 ROUNDS FOR TIME

10 PULL UP

20 PUSH UP

30 SIT UP

40 ALT. JUMPING LUNGES

30 SIT UP

20 PUSH UP

10 PULL UP

2 MIN REST 

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

2 ROUNDS EMPTY BAR/ PVC 

5 DEADLIFT

5 HANG CLEAN

5 FRONT SQUAT

 

3 SUPERSETS

10 FRANKENSTEIN SQUAT

10/10 SINGLE LEG ROMANIAN DEADLIFT

 

EVERY 3 MIN X 4

1 DEADLIFT + 1  POWER CLEAN + 2 HANG POWER CLEAN + 2 FRONT SQUAT

 

3 SETS

10 DUAL DB SHRUGS

80 M DUAL DB FRONT RACK WALK

 

7 ROUNDS FOR LOAD

3 DEADLIFT

3 POWER CLEAN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

 

30-20-10

AMERICAN KB SWING

SIT UP

 

30-20-10

WALL BALL

PUSH UP

 

30-20-10

CAL ROW

PULL UP

 

30-20-10

GOLET SQUAT

PLATE OH WALKING LUNGE (20/ 10 KG)