KW 15

 

MONTAG: 18:00 – 19:30 UHR:

 

20 MIN FULL BODY MOBILITY

DEADLIFT (4/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 ROMANIAN DEADLIFT

5 CONVENTIAL DEADLIFT

5 SUMO DEADLIFT

 

3 SUPERSETS

4 CONVENTIONAL DEADLIFT

8/8 PLANK DB ROW

 

2 SUPERSETS

8/8 BOX STEP DOWN

5-8 PULL UP

 

2 SUPERSETS

12 ALT. L SIT LEG LIFT OVER

16 ALT. SINGLE ARM KB SWING

 

5 ROUNDS FOR TIME

6 DEADLIFT

6 BURPEE OVER

5 POWER CLEAN

5 PULL UP

4 THRUSTER

200 M RUN

 

 

DIENSTAG: 19:00 – 20:00 UHR:

HYROX 

 

 

MITTWOCH: 18:30 – 19:30 UHR:

BACK SQUAT (4/4)

 

2 ROUNDS EMPTY BAR/ PVC 

5 FRONT SQUAT

5 BACK SQUAT

5 ZERCHER SQUAT

 

EVERY 2:30 X 4

4 BACK SQUAT

 

3 SETS

10/10 SINGLE ARM DB BOX STEP UP

8/8 WINDMILL

 

10-8-6-4-2

BACK SQUAT

PUSH PRESS

DEADLIFT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SNATCH (4/4)

 

EMOM 8

3-5 SQUAT SNATCH

INCREASE WEIGHTS EVERY 2 MIN

 

EVERY 3 MIN X 4

2 SQUAT SNATCH + 2 OH SQUAT + 2 BTN PUSH PRESS

 

3 ROUNDS

8-10 DB REVERSE FLY

8-10 DB BENT OVER FACE PULL

 

AMRAP 10

1-2-3-4… POWER SNATCH

12 WALL BALL

 

 

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

 

10 ROUNDS FOR TIME

25/20 CAL BIKE/ ROW

20 ALT. DB SNATCH (22,5 KG/ 15 KG)

10 DB BOX STEP UP