KW 10

 

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

6 SEATED STRICT PRESS 

8/8 SINGLE LEG ROMANIAN DEADLIFT + ROW

 

3  SUPERSETS

8-10 DAED STOP BENCH PRESS

10 DB LATERAL RAISE

 

EMOM 15

1: 4 DEADLIFT + 4 PUSH PRESS + 4 BOX JUMP

2: MAX CAL ROW/ SKI

3: –

 

 

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

6 FRANKENSTEIN SQUAT

14 ALT COSSACK SQUAT

 

EVERY 3 MIN X 4

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

 

3 SETS

10 DEFICIT DEADLIFT

12 ALT DB HAMSTRING WALK

 

5 ROUNDS FOR TIME

12 DUAL DB DEADLIFT

9 DUAL DB HANG CLEAN

6 DUAL DB SHOULDER TO OH 

RX: 2X22,5 / 2X15 KG

 

 

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

8 FRONT SQUAT

 

3 ROUNDS

6 BOX OH SQUAT

6 SNATCH PULL

 

2- 3 ROUNDS FOR TIME

50 ALT. LUNGES

40 SIT UP

30 RUSSIAN KB SWING

20 JUMPING AIR SQUAT

10 BURPEE

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

25.2 

21 PULL UP

42 DU

21 THRUSTER (WEIGHT 1)

18 CHEST TO BAR PULL UP

36 DU

18 THRUSTER (WEIGHT 2)

15 BMU

30 DU

15 THRUSTER (WEIGHT 3)