KW 9

 

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

8 SEATED STRICT PRESS 

80 MDUAL KB FARMERS CARRY

 

2 SUPERSETS

6-8 DEFICIT PUSH UP

14 ALT. BICEP CURL

8- 10 RING ROW

 

1-2 ROUNDS FOR TIME

30 CAL ROW

40 KB RUSSIAN KB SWING

30 PUSH PRESS

40 RUSSIAN KB SWINGS

30 CAL ROW

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

8 FRANKENSTEIN SQUAT

12/12 SINGLE LEG ROMANIAN DEADLIFT

 

EVERY 3 MIN X 4

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

 

3 SETS

8 CLEAN PULL

8 BARBELL GOOD MORNING

 

3 ROUNDS FOR TIME

15 HAND POWER CLEAN

15 LATERAL BURPEE OVER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 15

1 SNATCH + 1 OH

INCREASE LOAD EVERY 5 MIN

 

EVERY 3 MIN X 4

10 FRONT SQUAT

 

3 ROUNDS

20 ALT. KB GORILLA ROW

12 DUAL DB BICEP CURL

12 KB DEFICIT PUSH UP

 

AMRAP 10

1 MIN SKI

12 ALT. DB SNATCH

15 WALL BALL

1 MIN ROW

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

25.1

AMRAP 15

3 LATERAL BURPEE OVER DB 

3 DB HANG CLEAN TO OVERHEAD 

30 FT WALINK LUNGE 2X 15 FEET

AFTER COMPLETING EACH ROUND, ADD 3 REPS TO THE BURPEES AND HANG CLEAN TO OVERHEAD