KW 12

KW 12

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

7 ROUNDS FOR LOAD (20 MIN)

1 DEADLIFT

1 POWER CLEAN

1 FRONT SQUAT

1 JERK

 

3 ROUNDS FOR QUALITY

30 DU

6 DEVIL PRESS RIGHT ARM

6 THRUSTER RIGHT ARM

6 SNATCH RIGHT ARM

6 OH REVERSE LUNGE RIGHT ARM

30 DU

6 DEVIL PRESS LEFT ARM

6 THRUSTER LEFT ARM

6 SNATCH LEFT ARM

6 OH REVERSE LUNGE LEFT ARM

 

FOR TIME

20 POWER CLEAN

400 M ROW

15 SQUAT CLEAN

400 M ROW

10 POWER SNATCH

400 M ROW

5 SQUAT SNATCH

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

EVERY 2 MIN X 6

6-8 BENCH PRESS (70-80% 1 RM)

 

EMOM10

EVEN: 10-12 PUSH UP

ODD: 5-8 PULL UP

 

EVERY 6 MIN X 3

3 WALL WALK

6 BURPEE

9 TTB

12 ALT. KB GORILLA ROW

15/12 CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

3 ROUNDS

10/10 SINGLE LEG ROMANIAN DEADLIFT

6/6 BOX HEEL STEP DOWN

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS- HEAVIER THAN LAST WEEK)

5 BACK SQUAT

 

3 ROUNDS

12 ALT. BARBELL BACK RACK WALKING LUNGE

15 SEC REST

12 BANDED PULL THROUGH

60 SEC REST

 

AMRAP 16

5 PULL UP

10 AMERICAN KB SWING

20 ALT. GOBLET REVERSE LUNGE

30 SIT UP

80 M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

24.3

FOR TIME

5 ROUNDS

10 THRUSTER

10 CHEST TO BAR PULL UP

 

1 MIN REST, THEN

 

5 ROUNDS

7 THRUSTER

7 BAR MUSCLE UP

TC 15 MIN

KW 11

KW 11

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

 

7 ROUNDS FOR LOAD (20 MIN)

1 SNATCH DEADLIFT

1 SNATCH HIGH PULL

1 HANG POWER SNATCH

1 OH SQUAT

 

5 ROUNDS (15 MIN)

1 POWER CLEAN

2 FRONT SQUAT

1 PUSH PRESS/ JERK

 

10-9-8-7-6-5-4-3-2-1

POWER SNATCH (42,5/ 30 KG)

BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

EVERY 2 MIN X 6

3 PUSH PRESS + 3 PUSH JERK + 3 SPLIT JERK

 

3 SUPERSETS

8-10 DB CHEST FLY

6 RING DIP

 

 

5 ROUNDS FOR TIME

10 BARBELL PUSH PRESS

15 CAL BIKE/ SKI

10 BARBELL SUMO DEADLIFT HIGH PULL

15 SIT UP

10 THRUSTER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

3 ROUNDS

5/5 DB SUITCASE JUMPING LUNGE

15 SEC BIKE SPRINT

 

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS)

5 BACK SQUAT

 

3 ROUNDS

20 ALT. DB SUITCASE WALKING LUNGE

15 SEC REST

12 PIKE LEG LIFT OVER

60 SEC REST

 

 

AMRAP12

4 DEADLIFT

8 BURPEE

20 WALL BALL

240M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

24.2

AMRAP 20

300 M ROW

10 DEADLIFT 

50 DU

 

KW 10

KW 10

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

 

7 ROUNDS FOR LOAD (20 MIN)

1 SNATCH PULL

1 POWER SNATCH

1 HANG SQUAT SNATCH

1 BACK SQUAT

1 PUSH PRESS

1 OH SQUAT

 

5 ROUNDS (15 MIN)

1 POWER CLEAN

1 HANG SQUAT CLEAN

1 SPLIT JERK

 

EMOM 15

1: PULL UP

2: DUAL DB BOX STEP UP

3: ROW

4: SUMO STANCE DUAL DB ROMANIAN DEADLIFT

5: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

EVERY 2 MIN X 6

2 PUSH PRESS + 2 PUSH JERK + 2 SPLIT JERK

 

3 SUPERSETS

6 DYNAMIC LOAD BARBELL (BANDED KB) STRICT PRESS

8 DUAL DB SEATED ARNOLD PRESS

20-30 SEC RING PLANK HOLD

 

20-15-10-5-10-15-20

AMERICAN SWING

WALL BALL

ALT. DEVIL PRESS

CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

3 SUPERSETS

8/8 BARBELL BULGARIAN SPLIT SQUAT

20 SEC BEACH LEG ADDUCTOR BENCH HOLD

 

3 SETS

10 HAMSTRING CURL ON A ROWER

8 BOX SQUAT

 

4 HEAVY ROUNDS 

15 RUSSIAN KB SWING

10 KB SUMO SQUAT

10 KB SUMO DEADLIFT

20 (10 LEFT LEG, 10 RIGHT LEG) SINGLE ARM KB OVERHEAD WALKING LUNGE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

OPEN WORKOUT: 24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

RX: 22,5/ 15 kg

 

KW 9

KW 9

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FOCUS: SNATCH

 

EMOM 6

EVERY MIN 3 SNATCH BALANCE (HEAVIER THAN LAST WEEK)

 

EVERY 2 MIN X 8

1 POWER SNATCH 1 HANG SNATCH + 2 OH SQUAT

 

3 SETS

7 KIPPING PULL UP

7 KB CHAINSAW ROW RIGHT ARM

7 KB CLEAN RIGHT ARM

7 KB CHAINSAW ROW LEFT ARM

7 KB CLEAN LEFT ARM

 

AMRAP 8

15 MEDBALL THRUSTER

15 CAL BIKE/ 20 CAL ROW

15 POWER CLEAN

 

3 MIN REST

 

AMRAP 8

10 OH SQUAT

10 ALT. DB SNATCH

10 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

10 BARBELL INCLINE BENCH PRESS

6-8 AUSTRALIAN PULL UP

 

EVERY 2 MIN X 6

3 PUSH PRESS + 1 SPLIT JERK (CLIMBING WEIGHTS)

 

AMRAP 14

10/8 CAL ROW

5/5 SINGLE ARM DB CLEAN AND JERK

6-8 HR PUSH UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 SQUAT CLEAN + 2 FRONT RACK REVERSE LUNGE

 

EVERY 2 MIN X 4

5 X 1 1/4 BACK SQUAT (CLIMBING WEIGHTS)

 

3 ROUNDS

10 SINGLE LEG HIP THRUST (LEFT)

30 SEC SINGLE LEG GLUTE BRIDGE HOLD (LEFT)

10 SINGLE LEG HIP THRUST (RIGHT)

30 SEC SINGLE LEG GLUTE BRIDGE HOLD (RIGHT)

1 MIN REST

 

1 ROUND (80% INTENSITY)

5 MIN ROW FOR METERS

5 MIN BIKE FOR METERS

5 MIN RUN FOR METERS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – YOU GO, I GO

40 ROUNDS 

1 SNATCH (42,5/ 35 KG)

3 PULL UP

20 DU

 

KW 8

KW 8

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FOCUS: SNATCH

 

EMOM 6

EVERY MIN 3 SNATCH BALANCE

 

EVERY 2 MIN X 8

1 POWER SNATCH 1 HANG SNATCH + 2 OH SQUAT

 

3 SETS

8-10 SNATCH GRIP ROMANIAN DEADLIFT TO SHRUG

12 ALT. KB GORILLA ROW

 

10 ROUNDS OF:

3 SNATCH  (40/ 30 KG)

5 BAR FAING BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

4,4,4 BARBELL Z PRESS

10 PRONE ROW 

 

EVERY 2 MIN X 6

3 PUSH PRESS + 1 SPLIT JERK (CLIMBING WEIGHTED)

 

EMOM 15

1: 1 ROUND OF DT (47,5/ 30 KG)

2: 6-10 PULL UP

3: 5/5  SINGLE ARM DB CHEST PRESS 

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 SQUAT CLEAN + 2 FRONT RACK REVERSE LUNGE

 

EVERY 2 MIN X 4

5 BACK SQUAT TEMPO 20X1 

 

3X

8/8 UPSILATERAL SUITCASE CURTSY SQUAT

12 WEIGHTED FROG PUMP

 

AMRAP 15

20 BOX STEP UP

20 PUSH UP

10 BOX JUM, STEP DOWN

5 HANG POWER CLEAN (42,5/ 35 KG)

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – YOU GO, I GO

 

50 ROUNDS FOR TIME

1 POWER CLEAN

2 FRONT SQUAT

3 SHOULDER TO OVERHEAD

4 BURPEE TO PLATE

RX: 42,5/ 30 KG

TC 25 MIN

 

KW 7

KW 7

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FOCUS: SNATCH

EVERY 2 MIN X 8

2 POWER SNATCH + 2 BTN SNATCH PUSH PRESS + 2 OH SQUAT

 

3 SUPERSETS

8 SNATCH GRIP DEADLIFT

8 SNATCH PULL

6-8 PIKE PUSH UP

 

AMRAP 20

16 ALT. DB SNATCH

16 CAL ROW

16 AMERICAN KB SWING

16 ALT. KB BOX STEP UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

6,6,6 BARBELL Z PRESS

10 DB FRONT RAISE

 

100 DB BENCH PRESS

EVERY BREAK 3 PULL UP/ RING ROW

 

3 ROUNDS FOR TIME

10 THRUSTER (42,5/ 30 KG)

10 PULL UP

 

REST 3 MIN

 

3 ROUNDS FOR TIME

10 THRUSTER (47,5/ 35 KG)

5 PULL UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 POWER CLEAN + 2 HIGH HANG SQUAT CLEAN (HEAVIER THAN LAST WEEK)

 

EVERY 2 MIN X 4

5 FRONT SQUAT TEMPO 20X1 (HEAVIER THAN LAST WEEK)

 

3X

8/8 BARBELL DEFICIT BACK RACK REVERSE LUNGE

12 SEATED CALF RAISES (WEIGHTED)

 

AMRAP 15

18 DEADLIFT (50/ 35 KG)

16 BACK SQUAT

14 HANG CLEAN

12 FRONT SQUAT

10 PUSH JERK

EVERY 2 MIN = 20 DU/ 40 SU

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – YOU GO, I GO

2 ROUNDS:

 

AMRAP 4

6 TTB

8 BURPEE TO TARGET

 

2 MIN REST

 

AMRAP 4

6 THRUSTER (50/ 35 KG)

8 PUSH UP

 

2 MIN REST

 

AMRAP 4

6 POWER CLEAN (50/ 35 KG)

8 BOX JUMP

KW 6

KW 6

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

FOCUS: SNATCH

 

EVERY 2 MIN X 8

2 POWER SNATCH + 2 BTN SNATCH PUSH PRESS + 2 OH SQUAT

 

3 SUPERSETS

10 SNATCH GRIP DEADLIFT

12  BANDED KNEE DRIVES

8/8 WINDMILL

 

9-8-7

POWER SNATCH (50/ 35 KG)

30/24 CAL BIKE

3-2-1

POWER SNATCH (50/ 35 KG)

OH SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

8,8,8 BARBELL Z PRESS

10 PLATE PRESS

 

2 SUPERSETS

30 SEC PLANK ALT. ARM+ LEG LIFT

10 KB AROUND THE WORLD

 

EMOM 20

1: 14 ALT. DB HANG POWER CLEAN AND JERK

2: 16 ALT. DB OVERHEAD LUNGE

3: 10 DB SQUAT

4: 10 CAL CARDIO

5: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 POWER CLEAN + 2 HIGH HANG SQUAT CLEAN

 

EVERY 2 MIN X 4

6 FRONT SQUAT TEMPO 20X1

 

3X 16 

BARBELL BACK RACK REVERSE LUNGE

 

AMRAP 15

30 DU

15 SUPINATED GRIP BODY ROW

10 CAL BIKE

15 DB GOBLET SQUAT (22,5/ 15 KG)

15/15 DB POWER ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – YOU GO, I GO

13/10 CAL BIKE (15/12 CAL BIKE)

2 COMMANDO PULL UP

10 BURPEE

10 DUAL DB THRUSTER

KW 5

KW 5

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FIND YOUR 3 RM BACK SQUAT IN 15 MIN

 

EVERY 2 MIN X 4

6,6,4,2 STIFF  LEGGED DEADLIFT

 

3 SUPERSETS

30 SEC KB ROTATION

10/10 STRAIGHT LEG BOX LIFT

 

3 MIN ON – 2 MIN OFF X 3

5 SHOULDER TO OVERHEAD

10 DEADLIFT

MAX CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

2 ROUNDS

10 ALT. KIPPING TTB

20 M DOUBLE KB OVERHEAD CARRY

10 LYING TTB

 

50 TTB FOR QUALITY

 

3 SEPERSETS

16 KB GORILLA ROW

8,6,6, BARBELL PUSH PRESS

 

 

21-15-9-15-21

AIR SQUAT

V UPS

PUSH UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

FIND YOUR 3 RM (POWER CLEAN + SPLIT JERK) IN 15 MIN

 

3 SUPERSETS

8 DB INCLINE BENCH PRESS

8-12 INVERTED ROW (BARBELL)

60 SEC REST

 

WITH A PARTNER – YOU GO,I GO OR 1:1 WORK/ REST

3 SETS

10 POWER CLEAN (40-50%)

 

2 SETS

8 SQUAT CLEAN

 

1 SET

6 HANG CLEAN 

 

ACCUMULATE 5 MIN PLANK HOLD

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – SPLIT ANYHOW

2000 M ROW

100 TTB

60 DEADLIFT (100/70 KG)

 

EVERY 5 MIN COMPLETE:

5 SYNCHRO SIT UP

10 SYNCHRO PLANK SHOULDER TAP

15 SYNCHRO AIR SQUAT

 

KW 4

KW 4

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EVERY 2 MIN X 6

5 BACK SQUAT (60-85 %)

 

EVERY 2 MIN X 4

18,6,6,4 STIFF  LEGGED DEADLIFT

 

3 SUPERSETS

5 MAN MAKER

15 SEC BIKE SPRINT

 

3 ROUNDS FOR TIME

21/16 CAL ROW

15 BURPEE OVER THE ROWER

15 KB DEADLIFT (2X32 / 2X24 KG)

TC 16 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

 

2 ROUNDS

10 ALT. HANGING KNEE RAISE

10 SCAP PULL UP

20 M SINGLE ARM OH CARRY

 

EMOM 8

5-8 KIPPING TTB

 

3 SEPERSETS

8/8 BIRDDOG ROW

8,6,6, BARBELL STRICT PRESS

 

AMRAP 20

7 PIKE PUSH UP

7 THRUSTER

7 KNEES TO ELBOWS

7 DEADLIFT

7 BURPEE

7 KB SWING

7 PULL UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

EVERY 2 MIN X 8

4 CLEAN AND JERK (65-90 %- NACH 2 SÄTZEN GEWICHT STEIGERN)

 

3 SETS

10 FRONT SQUAT (SAME WEIGHT)

40-60 SEC PLANK HOLD

 

AMRAP 10

6 HANG POWER CLEAN AND JERK (52,5/ 35 KG)

200 M ROW

 

2 MIN REST

 

AMRAP 5

3 HANG SQUAT CLEAN AND JERK

12 BOX STEP UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2

YOU GO – I GO

 

AMRAP 30

PARTNER 1:

16 ALT. DB SNATCH 

16 ALT. SINGLE ARM DB OH REVERSE LUNGE

8 PULL UP

 

PARTNER 2:

COMPLETE MAX  CAL ON THE ROWER

SCORE: MAX CALORIES

KW 3

KW 3

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

EVERY 2 MIN X 6

5 BACK SQUAT (45-80%)

 

EVERY 2 MIN X 4

10,8,6,6 STIFF  LEGGED DEADLIFT

 

3 SUPERSETS

10 INCLINE BENCH PRESS

20 SEC REST

30 SEC RING SUPPORT HOLD

 

EMOM12

1: 5 THRUSTER (CLIMBING WEIGHTS)

2: 15/12 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

 

2 ROUNDS

8/8 SIDE PLANK DB ROTATION 

14. ALT. SEATED LEG LIFT OVER KB

10/10 BANDED PALL OF PRESS ROTATION

 

EMOM 10

5-8 KIPPING TTB

 

3 SEPERSETS

20 M FARMERS CARRY 

10,8,6 BARBELL STRICT PRESS

 

21-15-9

TTB

BURPEE

WALL BALL

CAL BIKE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

EVERY 2 MIN X 8

4 CLEAN AND JERK (60-85 %- NACH 2 SÄTZEN GEWICHT STEIGERN)

 

FOR TIME

MAX BURPEE PULL UP

TC 10 MIN

 

3 ROUNDS

10 HR PUSH UP

10 DUAL DB HANG CLEAN

30 DU

 

1 MIN REST

 

3 ROUNDS

10 PIKE PUSH UP

10 DUAL DB PUSH PRESS

30 DU

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2

2 ROUNDS:

100 PLATE OVERHEAD REVERSE LUNGE (20/15KG)

20 SYNCHRO BURPEE TO PLATE

 

4 ROUNDS:

400 M RUN

20 PULL UP

8 SQUAT CLEAN (60/40 KG)

 

FIND THE HEAVIEST LOAD OF THE FOLLOWING COMPLEX

5 DEADLIFT

4 HANG CLEAN

3 FRONT SQUAT

2 ALT. FRONT RACK LUNGE

1 SHOULDER TO OVERHEAD

TC 35 MIN