KW 32

 

MONTAG: 18:00 – 19:30 UHR:

20 MIN FULL BODY MOBILITY

 

SKILL: PRESS  (WOCHE 4/4)

3 ROUNDS (WARM UP)

1 MIN CARDIO

8/8 BIRD DOG ROW

5/5  HALF KNEELING WINDMILL

 

4 SETS

4 BARBELL Z PRESS

10 BARBELL SUMO DEADLIFT HIGH PULL

 

3 SETS

8X 1 1/2 DB BENCH PRESS

4-6 COMMANDO PULL UP

 

2 ROUNDS FOR TIME

3 MIN MAX CAL ROW 

DIRECTLY INTO:

20 BURPEE TO PLATE

15 SINGLE ARM DB SNATCH RIGHT ARM

15 SINGLE ARM DB PUSH PRESS RIGHT ARM

15 SINGLE ARM DB SNATCH LEFT ARM

15 SINGLE ARM DB PUSH PRESS LEFT ARM

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: LEGS  (WOCHE 4/4)

3 ROUNDS

1 MIN CARDIO

10/10 SINGLE LEG ROMANIAN DEADLIFT

10 FRONT SQUAT

 

3 SETS

4 ROMANIAN DEADLIFT

12 ALT. DB THRUSTER

 

3 SETS

12 ALT. ZERCHER FORWARD LUNGE

8/8 SUITCASE CURTSY SQUAT

 

3 ROUNDS

320 M RUN

20 ALT. JUMPING LUNGE

80 M DUAL KB FRONT RACK CARRY

20 WALL BALL

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL  (WOCHE 4/4)

4 SETS

6,4,2, MAX  MIXED GRIP BARBELL BENT OVER ROW 

8-10 BTN STRICT PRESS

 

3 SETS

6 HANG POWER CLEAN

10-12 PLANK KB PULL THROUGH

 

3 SETS

8/8 HALF KNEELING KB CHOP AND LIFT

12 DUAL DB UPRIGHT ROW

 

21-15-9

SINGLE ARM DB SHOULDER TO OH RIGHT ARM

SINGLE ARM DB SHOULDER TO OH LEFT ARM

TTB

KIPPING PULL UP

 

 

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)