KW 12

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

DEADLIFT (1/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 ROMANIAN DEADLIFT

5 CONVENTIAL DEADLIFT

5 SUMO DEADLIFT

 

3 SUPERSETS

10 CONVENTIONAL DEADLIFT

30 SEC PRONATED BODY ROW HOLD

 

2 SUPERSETS

12-15 SEATED PLATE CALF RAISE

6-8 CHIN UP

 

2 SUPERSETS

10 HOLLOW ROCK

8/8 BANDED PULL PLANK

 

AMRAP 15

60 DU

30 WALL BALL

15 DEADLIFT

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

BACK SQUAT (1/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 FRONT SQUAT

5 BACK SQUAT

5 ZERCHER SQUAT

 

EVERY 2:30 X 4

8 BACK SQUAT

 

3 SETS

8-10 PARTNER NORDIC HAMSTRING CURL

12-16 ALT. BARBELL FRONT RACK REVERSE LUNGE

 

3 ROUNDS FOR TIME:

15 CAL BIKE

12 DUAL KB OVERHEAD WALKING LUNGE

12 DUAL KB FRONT RACK SQUAT

8 BURPEE OVER KB

90 SEC REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SNATCH (1/4)

 

EMOM 8

3-5 HANG POWER SNATCH

INCREASE WEIGHTS EVERY 2 MIN

 

EVERY 3 MIN X 4

4 BEHIND THE NECK SNATCH GRIP STRICT PRESS + 2 BTN PUSH PRESS

 

3 ROUNDS

8 PLATE AROUND THE WORLD

20-30 SEC HANDSTAND HOLD

 

3 ROUNDS

21/18 CAL ROW

12 ALT  DB SNATCH

40 M DUAL DB OVERHEAD CARRY

12 ALT. DB BOX STEP OVER

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

25.3

FOR TIME

5 WALL WALK

50 CAL ROW

5 WALL WALK

25 DEADLIFT

5 WALL WALK

25 CLEANS

5 WALL WALK

25 SNATCHES

5 WALL WALK

50 CAL ROW