KW 14

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

DEADLIFT (3/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 ROMANIAN DEADLIFT

5 CONVENTIAL DEADLIFT

5 SUMO DEADLIFT

 

3 SUPERSETS

6 CONVENTIONAL DEADLIFT

10-12 FEET ELEVATED PRONATED BODY ROW 

 

2 SUPERSETS

12/12 MINIBAND KICK BACK

12 DB SHRUGS

 

2 SUPERSETS

10/10 BANDED CLAMSHELL

20-30 SEC HOLLOW ROCK

 

AMRAP 16

10 DUAL DB DEADLIFT

8 DUAL DB BOX STEP UP

10 TTB

8 DUAL DB THRUSTER

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

BACK SQUAT (3/4)

2 ROUNDS EMPTY BAR/ PVC 

5 FRONT SQUAT

5 BACK SQUAT

5 ZERCHER SQUAT

 

EVERY 2:30 X 4

4 BACK SQUAT

 

3 SETS

12/12 STANDING LEG CURL WITH MINIBAND

12-16 ALT. FRONT RACK DROP REVERSE LUNGE

 

2 ROUNDS FOR TIME:

400 M RUN

21 EMPTY BAR FRONT SQUAT

15 BURPEE BROAD JUMP

15 AMERIAN KB SWING

21 DU

2 MIN REST 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SNATCH (3/4)

EMOM 8

3-5 SQUAT SNATCH

INCREASE WEIGHTS EVERY 2 MIN

 

EVERY 3 MIN X 4

3 – 5 OH SQUAT + 3 BTN PUSH PRESS

 

3 ROUNDS

12 DB UPRIGHT ROW

12 DB HAMMER CURL

 

18-12-6

POWER SNATCH

BURPEE BOX JUMP

CAL ROW

 

 

SAMSTAG: 09:30- 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

YOU GO, I GO

 

AMRAP 35

4 DUAL DB SQUAT

3 DUAL DB BOX STEP OVER

2 DB THRUSTER

1 DB DEVIL PRESS