KW 22

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: DEFICIT DEADLIFT ( WOCHE 2/4)

 

3 SETS

7 DEFICIT DEADLIFT (RPE 7-8)

 

3 SUPERSETS

6/6 BARBELL FRONT RACK FRONT FOOT ELEVATED KNEE OVER TOE SPLIT SQUAT

16 ALT. DB FRONT RAISE

 

EVERY 2 MIN X 4 

8 BARBELL BENT OVER ROW

 

AMRAP 15

60 DU

30 WALL BALL

15 DEADLIFT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH/ PULL (WOCHE 2/4)

 

3 SUPERSETS

8-10 PUSH UP (WEIGHTED)

8-10 FEET ELEVATED BODY ROW

 

5 SETS (EVERY 2-3 MIN X 5)

3 POWER CLEAN

5 BROAD JUMP

 

2-3 ROUNDS

4 MIN ON – 2 MIN OFF (EASY PACE RUN)

6 SINGLE ARM DB HANG CLEAN AND PUSH PRESS RIGHT ARM

6 SINGLE ARM DB HANG CLEAN AND PUSH PRESS LEFT ARM

6 BURPEE OVER DB

 

 

DONNERSTAG: 

FEIERTAGS SPECIAL 

 

 

FREITAG: 17:30 – 18:30 UHR

 

EMOM 6

EVEN: 8-10 SCAP PULL UP

ODD: 3/3 KB WINDMILL

 

3 ROUNDS

10-30 SEC TUCK L HANG

30-40 SEC HANDSTAND HOLD

 

3 ROUNDS

5/5 TURKISH GET UP

4-5 STRICT CHIN UP

 

8-10-12-14-16

CAL SKI

AMERICAN KB SWING

80 M DUAL KB FRONT RACK CARRY AFTER EACH ROUND

 

 

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