KW 23

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

SKILL: DEFICIT DEADLIFT ( WOCHE 3/4)

 

3 SETS

8 DEFICIT DEADLIFT (RPE 7-8)

 

3 SUPERSETS

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

10-12 HAMSTRING CURL ON A ROWER

 

EVERY 2 MIN X 4 

8 BARBELL BENT OVER ROW (HEAVIER THAN LAST WEEK)

 

AMRAP 14

12 DEADLIFT

9 HR PUSH UP

12 ALT JUMPING JUNGE

9 TTB

12 AMERICAN KB SWING

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH/ PULL (WOCHE 3/4)

 

3 SUPERSETS

8-10 BENCH PRESS

8-10 AUSTRALIAN PULL UP

 

5 SETS (EVERY 2-3 MIN X 5)

5 POWER CLEAN

5 BURPEE BOX JUMP

 

21-15-9

HANDSTAND PUSH UP

PULL UP

CAL ROW

 

 

DONNERSTAG: 

17:30 – 18:30 UHR HYROX

 

FREITAG: 17:30 – 18:30 UHR

EMOM 6

EVEN: 8-10 SCAP PULL UP

ODD: 3/3 KB WIND MILL

 

3 ROUNDS

3-5 STRICT TTB/ STRICT KNEE RAISE

30-40  SEC HANDSTAND HOLD

 

3 ROUNDS

5/5 TURKISH GET UP

4-5 STRICT CHIN UP

 

EMOM 15

12 GOBLET SQUAT

10 KB ROMANIAN DEADLIFT

12 KB RUSSIAN TWIST

10 KB SINGLE ARM OH WALKING LUNGE

30 SEC WALL SIT MIT KB

 

 

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

 

1-2 ROUNDS

60 DEADLIFT (100/ 70 KG)

50 BAR FACING BURPEE

40 FRONT SQUAT

30 PUSH PRESS

20 POWER CLEAN

10 THRUSTER

FINISHER 

100 DU