KW 20

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: PRESS (WOCHE 4/4)

2 ROUNDS EMPTY BAR/ PVC 

5 STRICT PRESS

5 PUSH PRESS

5 PUSH JERK

 

3 SUPERSETS

6 BARBELL STRADDLE SIT STRICT PRESS 

8-10 SIDE LYING LATERAL DB RAISE

 

EVERY 2 MIN X 5

10 DUAL DB GLUTE BRIDGE FLOOR PRESS

 

2 SUPERSETS

10-12 PLATE WEIGHTED BEAR CRWAL

8/8 PLANK KB PASS THROUGH

 

1-2 ROUNDS

50/ 35 CAL ROW

40 RUSSIAN KB SWING

30 PUSH PRESS

40 RUSSIAN KB SWING

50-35 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: CLEAN  

 

2 ROUNDS EMPTY BAR

5 MUSCLE CLEAN

5 HIGH HANG CLEAN

5 FRONT SQUAT

 

FIND YOUR 3 RM POWER CLEAN IN 12 MIN

 

EVERY 2 MIN X 5

2 POWER CLEAN + 2 FRONT SQUAT + 2 HANG SQUAT CLEAN

 

AMRAP 15

7 FRONT SQUAT

10 LEFT ARM OH WALKING LUNGE

7 BURPEE

7 RIGHT ARM OH WALKING LUNGE

 

 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 5

1 WALL WALK + 6 HANDSTAND SHOULDER TAP

 

3 ROUNDS

3-5 NEGATIVE HANDSTAND PUSH UP

8-10 BARBELL FLOOR PRESS

 

3 ROUNDS

8-10 FEET ELEVATED PUSH UP

6-8 CHIN UP

4 WALL WALK

8 BURPEE BOX JUMP

16 DB SNATCH

8 CAL SKI

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2