KW 26

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: SNATCH (WOCHE 2/4)

 

3 ROUNDS

90 SEC CARDIO 

30 SEC STRAIGHT LEG HIP BRIDGE HOLD

30-40 SEC WALL SIT

 

2 ROUNDS EMPTY BAR:

BTN SNATCH PRESS

10 SEC SNATCH GRIP OVERHEAD HOLD

5 OH SQUAT

 

3 SETS

8 HANG POWER SNATCH

 

EVERY 2 MIN X 6

2 POWER SNATCH + 2 OH SQUAT + 3 BURPEE BOX JUMP STEP DOWN

 

4 SETS

10  BOX SQUAT (SAME WEIGHT)

 

3  ROUNDS FOR TIME 

400 M RUN

30 AIR SQUAT

20 TTB

60 DU

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH/ PULL (WOCHE 2/4)

 

3 SUPERSETS

6 BARBELL PUSH PRESS

6/6 LATERAL MEDBALL SLAM

 

3 SETS

6-8 CHIN UP

 

3 SETS

10-12 SEATED PRONATED DB STRIC PRESS

12 DUMBBELL FULL RAISE

12 HALF KNEELING BANDED FACE PULL

 

4-5-6-7

POWER CLEAN

1 ROUNDS OF:

5 PULL UP

10 PUSH UP

15 AIR SQUAT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN  (WOCHE 2/4)

 

EVERY 2 MIN X 5

5 MUSCLE CLEAN

 

3 SETS

8 FRONT SQUAT

10 GOBLET TALL KNEELING TO STANDING

 

2 SETS

8/8 STANDING KB KNEE RAISE

80 M SINGLE ARM FARMERS CARRY

 

3 ROUNDS FOR TIME

700 M BIKE/ 500 M ROW

12 ALT. GOBLET BOX STEP UP

8/8 GOBLET COSSACK SQUAT

12 RUSSIAN TWIST

 

 

SAMSTAG: 9:30 – 10:30 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 10:30 – 12:30 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

TEAM OF 2 (YOU GO, I GO)