KW 38

 

MONTAG: 18:00 – 19:30 UHR:

SKILL: TTB (4)

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 SEC HANING ARCH HOLD

10 SEC HANG HOLLOW BODY HOLD

5 HANGING KNEE TUCK TO L SIT 

 

EVERY 2 MIN X 4

8 SINGLE LEG TTB OR SINGLE LEG TOE TO RING

 

EVERY 2 MIN X 5

5-8 KIPPING HANDSTAND PUSH UP (NEGATIVE ODER PIKE PUSH UP)

 

2 ROUNDS

8 RING BODY SAW

MAX SEC SINGLE ARM HANG

 

12 AMRAP

250 M SKI

8 HR PUSH UP

30 DU

8 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 8

EVERY MINUTE 1 POWER CLEAN + 1 HIGH HANG CLEAN

 

EVERY 2:30 MIN X 4

6 FRONT SQUAT TEMPO 20X1

 

3X 16 

BARBELL BACK RACK MARCH

 

10 ROUNDS FOR TIME

8 POWER CLEAN

6 DEADLIFT

2 WALL WALK

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

5 BARBELL GOOD MORNING

 

3 SUPERSETS

6 SPLIT STANCE STRICT PRESS

12 ALT. BARBELL BACK RACK REVERSE LUNGE

 

2 ROUNDS

10/10 WEIGHTED LEG ABDUKTION

30-50 SEC HANDSTAND HOLD

 

3 ROUNDS

3 MIN ON – 1 MIN OFF

16 WALL BALL

14/12 CAL ROW

MAX PULL UP IN REMAINING TIME

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

BUY IN: 150 DU

25-20-15-10-5

SINGLE ARM DB THRUSTER

V UPS

PUSH UP

BUY OUT: 500 M ROW

KW 37

MONTAG: 18:00 – 19:30 UHR:

SKILL: TTB

 

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 LEG LOWERS

5 KIP SWING (SAUBER UND KONTROLLIERT)

MAX SEC TUCK HANG

 

EVERY 2 MIN X 4

4 SINGLE LEG TTB OR SINGLE LEG TOE TO RING

 

EVERY 2 MIN X 5

3 – 6 KIPPING HANDSTAND PUSH UP (NEGATIVE ODER PIKE PUSH UP)

 

2 ROUNDS

12 HOLLOW BANDED PULL OVER

12 DUAL KB ROW

 

AMRAP 20

MAX DISTANCE BIKE / ROW

EVERY 2 MIN:

3 BURPEE

4 PUSH UP

5 AIR SQUAT

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 8

EVERY MINUTE 1 POWER CLEAN (CLIMBING WEIGHTS FROM 55-85% 1 RM)

 

EVERY 2 MIN X 3

4 BACK SQUAT TEMPO 20X1

 

3X5 CLEAN PULL 

 

2 ROUNDS FOR TIME

30 CAL ROW

25 TTB

20 WALL BALL 

15 POWER CLEAN

10 PULL UP

3 MIN REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

5 BARBELL GOOD MORNING

 

3 SUPERSETS

6 DYNAMIC LOAD STRICT PRESS (HEAVIER THAN LAST WEEK)

10 BARBELL OVERHEAD WALKING LUNGE

 

2 ROUNDS

15 BANDED PULL THROUGH

12 KB HAMSTRING MARCH

 

KB COMPLEX 

FOR QUALITY (HEAVY SINGLE KB)

5 SINGLE ARM KB SIDE SWING LEFT ARM

5 SINGLE ARM KB ALT. REVERSE LUNGE LEFT ARM

5 SINGLE ARM KB THRUSTER LEFT ARM

5 SINGLE ARM KB SUMO DEADLIFT HIGH PULL LEFT ARM

5 SINGLE ARM KB SIDE SWING RIGHT ARM

5 SINGLE ARM KB ALT. REVERSE LUNGE RIGHT ARM

5 SINGLE ARM KB THRUSTER RIGHT ARM

5 SINGLE ARM KB SUMO DEADLIFT HIGH PULL RIGHT ARM

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

YOU GO, I GO

20 ROUNDS

10 WALL BALL

5 PULL UP

DIRECTLY INTO

16 ROUNDS

10 DEVIL PRESS 

5 DIPS

DIRECTLY INTO

12 ROUNDS

10 DUAL DB CLEAN AND JERK

80 M RUN

 

KW 36

MONTAG: 18:00 – 19:30 UHR:

SKILL: TTB

 

5 MIN SHOULDER MOBILITY

 

3 ROUNDS

10 RUSSIAN TWIST

10 HIGH KNEELING BANDED CRUNCH

30/30 SEC SIDE PLANK HOLD

 

EVERY 2 MIN X 4

2 KIP SWING + 2 KIPPING KNEE RAISE

 

EVERY 2 MIN X 5

2 – 4 KIPPING HANDSTAND PUSH UP

 

2 ROUNDS

10 DUAL DB Z PRESS

12 SEATED BANDED ROW

 

AMRAP 12

3 WALL WALK

6 PUSH UP

9 HANGING KNEE RAISE/ TTB

12 BOX JUMP OVER

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM 12

EVERY MINUTE 1 POWER CLEAN (CLIMBING WEIGHTS FROM 55-85% 1 RM)

 

EVERY 2 MIN X 3

3 BACK SQUAT TEMPO 20X1

 

2 ROUNDS

10-12 SPLIT STANCE KB ROMANIAN DEADLIFT RIGHT LEG 

10-12 SPLIT STANCE KB ROMANIAN DEADLIFT LEFT LEG

 

15 MIN ON FIRE

5 MIN ROW FOR MAX CALORIES

4 MIN MAX WALL BALL SHOT

3 MIN MAX BOX JUMP STEP DOWN

2 MIN MAX AMERICAN KB SWING

1 MIN ROW FOR MAX CALORIE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

6 BARBELL GOOD MORNING

 

3 SUPERSETS

8 DYNAMIC LOAD STRICT PRESS 

12 ALT GORILLA ROW

 

2 ROUNDS

10 SPIDER CURL

10 (BANDED) STRICT DIP

10 OVERHEAD TRICEP EXTENSION

 

AMRAP 10

12 CAL SKI

12 DB THRUSTER

12 DB DEADLIFT

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

21-18-15-12-9

DEADLIFT (100/60 KG)

PULL UP

DIRECTLY INTO:

3 ROUNDS

35 DU

25 AMERICAN KB SWING

15 BOX JUMP OVER

KW 35

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH 5 MIN TECHNIK

 

3 ROUNDS LIGHT WEIGHT

3 HIGH HANG SNATCH

3 PRESSING SNATCH BALANCE

3 SNATCH PULL

 

EVERY 2 MIN X 4

3-3-2-2 DEFICIT SNATCH GRIP DEADLIFT

 

EVERY 2 MIN X 5

5 OVERHEAD SQUAT

 

4X 3 SQUAT SNATCH

 

21-15-9

POWER SNATCH (42,5/ 30 KG)

WALL BALL

PULL UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

6 INCLINE BARBELL BENCH PRESS TEMPO 30X1 (CLIMBING WEIGHTS)

5-8 BAR DIP

 

FIND A HEAVY SET IN 15 MIN

1 PUSH PRESS +1 PUSH JERK + 1 SPLIT JERK

 

2 SUPERSETS

8 DUAL DB ARNOLD Z PRESS

MAX REPS HANDS ON BENCH NARROW GRIP PUSH UP

 

EMOM 12 (45 SEC WORK- 15 REST)

1: STRICT KNEE TO ELBOW

2: ALT. DB SNATCH 

3: M RUN

4 REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT CLEAN – 5 MIN TECHNIK

 

FIND YOUR 3 RM SQUAT CLEAN IN 15 MIN

 

3 SETS

10/10 SPLIT STANCE KB SWING

8-10 RACK PULL

 

2 SUPERSETS

8-10 RING BODY SAW

12 DUAL KB PENDLAY ROW

 

EMOM 15

10/8 CAL ROW + 1 POWER CLEAN (75%)

 

SAMSTAG: 10:00 – 11:00 UHR

!! KURS ENTFÄLLT !!

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

21-18-15-12-9

DEADLIFT (100/60 KG)

PULL UP

DIRECTLY INTO:

3 ROUNDS

35 DU

25 AMERICAN KB SWING

15 BOX JUMP OVER

KW 34

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH

5-10 MIN TECHNIK

 

3 ROUNDS LIGHT WEIGHT

3 HIGH HANG SNATCH

3 PRESSING SNATCH BALANCE

3 SNATCH PULL

 

EVERY 2 MIN X 4

4-4-3-3 DEFICIT SNATCH GRIP DEADLIFT

 

4X 5 MUSCLE SNATCH

 

EVERY 3 MIN X 5

4 BEHIND THE NECK SNATCH GRIP STRICT PRESS + 5 SEC HOLD (EVERY REP)

 

FOR TIME

1500 M BIKE

30 HAND RELEASE PUSH UP

20 ALT. DB SNTACH

3 WALL WALK

20 ALT. DB SNATCH

30 HAND RELEASE PUSH UP

1500 M BIKE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

10-12 DB FLOOR PRESS

6-8 BARBELL BENT OVER ROW

 

EMOM 6

3 PUSH PRESS + 2 PUSH JERK

 

2 SUPERSETS

12 ALT. DB FRONT RAISE

8-10 DB LATERAL RAISE

 

5 ROUNDS FOR TIME

6 BURPEE OVER DB

9 SINGLE ARM DB HANG CLEAN AND JERK (22,5/ 15 KG)

12 SINGLE ARM DB OH LUNGE (LEFT)

6 BURPEE OVER DB

9 SINGLE ARM DB HANG CLEAN AND JERK 

12 SINGLE ARM DB OH LUNGE (RIGHT)

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT CLEAN – 5 MIN TECHNIK

 

EVERY 2 MIN X6

1 SQUAT CLEAN

1 HANG POWER CLEAN

1 SQUAT CLEAN

1 HANG POWER CLEAN

 

3 ROUNDS

10 HIP THRUST (CLIMBING WEIGHTS)

12 CYCLIST DB GOBLET SQUAT

 

2 SUPERSETS

10/10 SINGLE LEG ROMANIAN DEADLIFT

12 GHD SIT UP

 

2 ROUNDS FOR QUALITY

20/16 CAL BIKE

4 ALT. TURKISH GET UP

80M KB FARMERS CARRY

4 ALT. TURKISH GET UP

80M KB FARMERS CARRY

4 ALT. TURKISH GET UP

20/16 CAL BIKE

 

 

SAMSTAG: 10:00 – 11:00 UHR

!! KURS ENTFÄLLT !!

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

AMRAP 35

40 POWER SNATCH (50/ 30 KG)

40 TTB

40 THRUSTER (50/30 KG)

40 PULL UP

40 CAL ROW

 

2 MIN REST

 

AMRAP 5

MAX REP BENCH PRESS (60/40 KG)

WÄHREND ATHLET 1 AN DER LANGHANTEL ARBEITET, VERBLEIBT ATHLET 2 IM UNTERARMSTÜTZ (PLANK)

 

KW 33

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH

10 MIN TECHNIK

 

3 ROUNDS (LIGHT WEIGHT)

3 DROP SNATCH

3 SOTS PRESS

3 OH SQUAT

 

EVERY 2 MIN X 4

4-4-4-3 BANDED SNATCH GRIP DEADLIFT

 

4X 4 SNATCH PULL 

 

EVERY 2 MIN X 6

3 BEHIND THE NECK SNATCH GRIP PUSH PRESS + 3 OH SQUAT

 

FOR TIME

2000 M ROW

EVERY MIN 5 DEADLIFT (70/ 50 KG)

TC 20 MIN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

12 ALT OVERHEAD KB PRESS FROM LOCK OUT (EIN ARM BLEIBT AUSGESTRECKT ÜBERKOPF, WENN DER ANDERE ARM ARBEITET)

8-10 DB BENT OVER WIDE ROW

 

EMOM 3

3 STRICT PRESS

4 PUSH PRESS

5 PUSH JERK

 

5,5,5 PUSH PRESS (SAME WEIGHT)

 

2 SUPERSETS

12 BANDED LAT PULL DOWN

40 SEC SIDE PLANK HOLD

 

5 ROUNDS FOR TIME

15/12 CAL ROW

15 WALL BALL

1 MIN REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT CLEAN 

10 MIN TECHNIK

 

CLEAN COMPLEX

EVERY 2 MIN X8

1 POWER CLEAN

1 HANG SQUAT CLEAN

1 PUSH PRESS

1 BACK SQUAT

 

3 ROUNDS

6 FRONT SQUAT

10 HOLLOW ROCK

 

AMRAP 10

30 RUSSIAN KB SWING

20 GOBLET SQUAT

10 BURPEE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

20 ROUNDS FOR TIME

IN TEAMS OF 2

7 CAL ROW

7 BURPEE OVER THE ROWER

7 TTB

 

KW 32

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH

10 MIN TECHNIK

 

3 ROUNDS EMPTY BARBELL

3 HIGH HANG SNATCH

3 PRESSING SNATCH BALANCE

3 SQUAT SNATCH

 

EVERY 2 MIN X 4

6-6-5-5 SNATCH GRIP DEADLIFT

 

4X 5 SNATCH PULL (ZEHENSTAND, SCHULTERN HOCH – ARME BLEIBEN GESTRECKT, STANGE BERÜHRT DEN KÖRPER)

 

EVERY 2 MIN X 6

3 BEHIND THE NECK SNATCH GRIP PRESS + 3 OH SQUAT

 

21-15-9

OVERHEAD SQUAT

BURPEE 

CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

8/8 SINGLE ARM HALF KNEELING ARNOLD PRESS

3-5 CHIN UP

 

EMOM 3

2 STRICT PRESS

3 PUSH PRESS

4 PUSH JERK

 

5,5,5 SPLIT JERK (SAME WEIGHT)

 

2 SUPERSETS

10 DB PULL OVER

12 BICEP CURL

 

AMRAP 10

200 M SKI

10 SHOULDER TO OVERHEAD

10 TTB

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT CLEAN 

10 MIN TECHNIK

 

CLEAN COMPLEX

EVERY 2 MIN X8

1 POWER CLEAN

1 HANG SQUAT SQUAT

1 THRUSTER

 

3 ROUNDS

8 FRONT SQUAT

12-15 BANDED PULL THROUGH

 

EMOM 12

1: 40 SEX KB SUITCASE FARMERS CARRY

2: 10-15 WEIGHTED HANGING KNEE TUCK

3: 6 BAR FAING BURPEE + 6 HANG POWER CLEAN

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

30 ROUNDS:

3 BAR FACING BURPEE

3 DEADLIFT  (100/ 70 KG)

 

3 MIN REST

 

20 ROUNDS

3 BAR FACING BURPEE

3 CLEAN AND JERK (75/52 KG)

 

3 MIN REST

 

10 ROUNDS

3 BAR FACING BURPEE

3 SNATCH (62/ 42,5 KG)

KW 31

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH 10 MIN TECHNIK

 

3 ROUNDS EMPTY BARBELL

3 MUSCLE SNATCH

3 SNATCH BALANCE

3 DROP SNATCH

 

EVERY 2 MIN X 4

6-6-6-5 SNATCH GRIP DEADLIFT

 

4X 5 SNATCH PULL (ZEHENSTAND, SCHULTERN HOCH – ARME BLEIBEN GESTRECKT, STANGE BERÜHRT DEN KÖRPER)

 

EVERY 2 MIN X 6

4 HANG SNATCH

 

AMRAP 12

20 ALT. DB SNATCH

10 DB RUSSIAN TWIST

20 ALT. DB SNATCH

10 ALT. DEVIL PRESS

250M ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

4 – 6 DEFICIT PIKE PUSH UP/ DEFICIT STRICT HSPU

8-10 INCLINE BENCH DB TRAP 3 RAISE

 

EMOM 3

2 STRICT PRESS

3 PUSH PRESS

4 PUSH JERK

 

5,5,5 PUSH JERK (SAME WEIGHT)

 

15,12,10 INCLINE DB BENCH PRESS, TEMPO 20X1

AMRAP DEFICIT PUSH UP

 

8-7-6-5

STRICT (RING) DIP

7 CAL BIKE

DIRECTLY INTO

10-9-8-7

DUAL KB PUSH PRESS

30 DU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT CLEAN  10 MIN TECHNIK

 

CLEAN COMPLEX

EVERY 2 MIN X8

1 SQUAT CLEAN

1 FRONT SQUAT

1 PUSH JERK

 

3 SUPERSETS

8 DOUBLE DB BENCH PRESS

8 DOUBLE DB PRONE ROW

15-20 SEC L SIT ON DUMBBELL

 

3 ROUNDS FOR TIME

500 M BIKE

20 PULL UP

15 M BARBELL BACK RACK WALKING LUNGE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 2

100 WALL BALLS

100 CAL ROW

100 THRUSTER 

100 DU

100 DEADLIFT

100 BURPEE

RX (42,5/ 30 KG)

KW 30

MONTAG: 18:00 – 19:30 UHR:

 

HOT START:

5 ROUNDS FOR TIME

10 CAL BIKE

12 KB GORILLA ROW

9 SPRAWL 

TC 10 MIN

 

EVERY 2 MIN X 3

6 SNATCH GRIP DEADLIFT

 

3 SETS

10 DUAL DB SEATED ARNOLD PRESS TEMPO 2OX1

5-8 DIPS

 

2 SUPERSETS

8-10 DB FLOOR PRESS

10 DUAL HAMMER CURLS

 

EVERY 4 MIN X 3

500/400 M BIKE

10 HAND RELEASE BURPEE

20 DUAL DB PUSH PRESS

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

2 SETS

8 HAND -SUPPORTED SUITCASE (KNEE OVER TOE) SPLIT SQUAT (LEFT LEG)

8 HAND -SUPPORTED SUITCASE (KNEE OVER TOE) SPLIT SQUAT (RIGHT LEG)

5 NEGATIVE NORDIC HAMSTRING CURL WITH PARTNER (5 SEC DOWN)

 

EVERY 60 SEC X 12

SETS 1-6 1 SLOW PULL POWER SNATCH

SETS 7-12 POWER SNATCH

 

3 SETS

4 X 1 1/4 BACK SQUAT

 

5 ROUNDS FOR TIME

3 DEADLIFT (70/ 47,5 KG)

5 HANG POWER CLEAN

7 BOX JUMP STEP DOWN

 

2 MIN REST

 

5 ROUNDS FOR TIME

5 POWER CLEAN

5 BAR FACING BURPEE

30 DU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

4-6 PULL UP

8-10 DB PULL OVER

 

EVERY 2 MIN X 6

6 SUMO DEADLIFT

6/6 DB FRONT RACK CURTSY DROP LUNGE

 

3 SUPERSETS

10-12 DB ROMANIAN DEADLIFT TEMPO 30X0

8/8 SUITCASE REVERSE LUNDE

 

AMRAP 5

2-4-6-8…*

WALL BALL *ADD 2 REPS EACH SET 

5 CAL BIKE OR ROW

DIRECTLY INTO

AMRAP 5

5 CAL BIKE OR ROW

2-4-6-8…*

DEADLIFT  *ADD 2 REPS EACH SET

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

18-15-12-9-6-3

DUAL DB THRUSTER (22,5/15 KG)

5-10-15-2025-30

CAL SKI

KW 29

MONTAG: 18:00 – 19:30 UHR:

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

BOX JUMP STEP DOWN

+

20 M KB FRONT RACK CARRY (24/16 KG)

3 SPRAWL

 

EVERY 3 MIN X 3

8 SNATCH GRIP DEADLIFT

 

3 SETS

14 ALT. DB BENCH PRESS

10-14 INVERTED SKULL CRUSHER

 

FOR TIME

100 SU

30 PIKE PUSH UP

30 DUAL KB RUSSIAN SWING

100 SU

30 HAND RELEASE T PUSH UP

30 DUAL KB SWING HIGH PULL

100 SU

30 PUSH UP

30 ALT. KB SNATCH (FROM THE FLOOR)

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

2 SETS

6-8 GOBLET COSSACK SQUAT TEMPO 30X0 (LEFT LEG)

6-8 GOBLET COSSACK SQUAT TEMPO 30X0 (RIGHT LEG)

8 SEATED BARBELL GOOD MORNING TEMPO 30X0

 

EVERY 60 SEC X 10 SETS

1 SEGMENT POWER SNATCH

1 POWER SNATCH

 

5 X 1 1/4 BACK SQUAT

 

4 SETS

4 HANG POWER CLEAN

4 BAR FACING BURPEE

4 HANG SQUAT CLEAN

1 MIN REST AFTER EACH SET

3 MIN REST

 

3 SETS

40 DU

4 BOX JUMP OVER

4 POWER CLEAN

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

4-6 RING PULL UP

8-10 LYING BARBELL ROW

 

EVERY 3 MIN X 5

5 SUMO DEADLIFT

ACCUMULATE 4 MIN PLANK HOLD

 

5 MIN AMRAP

1000 M BIKE

10 DUAL KB FRONT RACK WALKING LUNGE

8 GOBLET KB BOX STEP OVER

2 MIN REST – REPEAT!

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO:

I GO YOU GO

10 ROUNDS

12 CAL ROW

10 TTB

8 WALLBALL

6 POWER CLEAN (60/ 42,5 KG)

4 BURPEE PULL UP