KW 24

 

MONTAG: 10:00 – 11:00 Uhr

SPECIAL MIT JENS

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH/ PULL (WOCHE 4/4)

 

3 SUPERSETS

8-10 BENCH PRESS

5-8 NEUTRAL GRIP CHIN UP

 

5 SETS (EVERY 2-3 MIN X 5)

5 HANG SQUAT CLEAN

5 SHUTTLE RUN

 

5 ROUNDS FOR TIME

10-12 RING DIP

80 M SINGLE ARM DB CARRY LEFT ARM

15 BODY ROW

80 M SINGLE ARM DB CARRY RIGHT ARM

15/12 CAL SKI

 

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 6

EVEN: 8-10 SCAP PULL UP

ODD: 8-12 PLANK KB PULL THROUGH

 

3 ROUNDS

10-30 SEC HANGING ALT. SINGLE LEG KNEE DRIVE

30-40 SEC HANDSTAND HOLD

 

2 -3 ROUNDS

5/5 HALF KNEELING WINDMILL

3-6 STRICT HANDSTAND PUSH UP

 

3 ROUNDS

500 M ROW

20 WALL BALL

20 ALT WEIGHTED BOX STEP UP

20 DUAL KB DEADLIFT

20 PUSH UP

20 ALT. KB GORILLA ROW

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

TEAM OF 2