KW 46

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

 

SKILL: PULL/CHIN UP

3 ROUNDS 

10 ALT SWIMMER

10 HOLLOW ROCK

5 HALF PULL UP

 

3X 6 STRICT CHIN UP/ FEET ELEVATED RACK PULL UP

 

3 SUPERSETS

10 DB CUBAN PRESS

20-30 SEC LEANING FORWARD PLANK

 

2 SUPERSETS

8/8 SPLIT STANCE KB PRESS

10/10 SINGLE ARM ROW

 

21-15-9

TTB

GROUND TO OVERHEAD

CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SNATCH

3 ROUNDS

6 BRADFORT PRESS

6 DROP SNATCH

15 SEC OVERHEAD SQUAT HOLD (TIEF)

 

EVERY 2 MIN X 6

5 LOW HANG SNATCH

EVERY 2 MIN X 5

6 OVERHEAD SQUAT

 

2 SUPERSETS

8/8 BULGARIAN DEADLIFT

10/10 HEAVY KB SWING

 

EMOM 10 (45 SEC WORK)

12-16 ALT. DB SNATCH

10-12 BOX JUMP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

3 ROUNDS (LIGHT WEIGHT)

5 POWER CLEAN

5 HANG CLEAN

5 SPLIT STANCE STRICT PRESS

 

COMPLEX 1

EVERY 2 MIN X 5

1 DEADLIFT

1 HANG POWER CLEAN

1 HANG SQUAT CLEAN

 

COMPLEX 2

EVERY 2 MIN X 8 (CLIMBING WEIGHTS)

1 POWER CLEAN

1 PUSH PRESS

1 HANG CLEAN

1 THRUSTER

1 PUSH JERK

 

AMRAP 12

8 ALT. SINGLE ARM DEVIL PRESS

8 SINGLE ARM DB OVERHEAD LUNGE

20 MOUNTAIN CLIMBER

10 AIR SQUAT

 

 

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

I GO – YOU GO

30 ROUNDS FOR TIME

5 DB THRUSTER

5 DB PUSH JERK

6 BURPEE OVER THE DB

KW 45

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

 

SKILL: PULL/CHIN UP

3 ROUNDS 

6 SCAP PULL UP

10/10 SINGLE ARM BANDED LAT PULL DOWN

12 SEATED BANDED ROW

 

3X 6 STRICT CHIN UP

 

3 SUPERSETS

12 ALT. KB GORILLA ROW

20 SEC PULL UP HOLD

 

2 SUPERSETS

10/10 SIDE PLANK 

8/8 KB BOTTOM UP STRICT PRESS

 

EMOM 20

1: 15-12 CAL ROW

2: 8-10 PULL UP

3: 10 BURPEE TO TARGET

4: 15 AMERICAN KB SWING

5: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SNATCH

3 ROUNDS

6 MUSCLE SNATCH

6 SNATCH BALANCE

6 SOTS PRESS

 

EVERY 2 MIN X 6

5 HIGH HANG SNATCH

 

EVERY 2 MIN X 5

5 SNATCH PULL

 

2 SUPERSETS

10 DB SHRUG

10/10 SINGLE ARM DB OVERHEAD KNEELING TO STANDING

 

21-15-9

OVERHEAD SQUAT

RUSSIAN TWIST

BURPEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

3 ROUNDS (LIGHT WEIGHT)

5 POWER CLEAN

5 HANG CLEAN

5 PUSH PRESS

 

COMPLEX 

EVERY 2 MIN X 10

1 POWER CLEAN

1 FRONT SQUAT

1 PUSH JERK 

1 FRONT SQUAT

1 PUSH JERK

 

2X 8 MIN AMRAP

10 THRUSTER

12 CAL BIKE/ ROW

10 HANG CLEAN

3 MIN REST

 

 

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

FOR TIME

2000M ROW

2 MIN REST

 

100 KB LUNGE

100 TTB

100 AIR SQUAT

100 KB SUMO DEADLIFT HIGH PULL

KW 44

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

SKILL: PULL/CHIN UP

 

3 ROUNDS 

6 SCAP PULL UP

10 SEC ARCH HOLD

10 SEC HOLLOW HOLD

 

3X 5 STRICT CHIN UP

 

3 SUPERSETS

12 ALT. DB STRICT PRESS

12 ALT. PLANK LEG LIFT

 

2 SUPERSETS

20 SEC FARMERS CARRY HIGH KNEE

8-10 INCLINE BENCH BICEP CURL (3 SEC LOW)

 

3X AMRAP 8

500 M ROW

1 ROUND OF „DT“

AMRAP 1: BARBELL 60/ 42,5 KG

AMRAP 2: KBS 24/16 KG

AMRAP 3: DBS 22,5/15 KG

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SNATCH

 

3 ROUNDS

6 MUSCLE SNATCH

6 SNATCH BALANCE

6 SOTS PRESS

 

EVERY 2 MIN X 6

5 HIGH HANG SNATCH

 

EVERY 2 MIN X 5

5 SNATCH PULL

 

2 SUPERSETS

10 DB SHRUG

10/10 SINGLE ARM DB OVERHEAD KNEELING TO STANDING

 

21-15-9

OVERHEAD SQUAT

RUSSIAN TWIST

BURPEE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: CLEAN AND JERK

 

3 ROUNDS (LIGHT WEIGHT)

5 POWER CLEAN

5 HANG CLEAN

5 PUSH PRESS

 

POWER CLEAN

3X 8 (SAME WEIGHT)

 

COMPLEX 

EVERY 2 MIN X 10

2 HANG POWER CLEAN

2 FRONT SQUAT

2 PUSH JERK 

 

15-12-9-6

DEADLIFT

HANGING LEG TUCK

DB BOX STEP OVER (2X22,5/ 15KG)

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

 

10 ROUNDS FOR TIME

200/ 180 M ROW

15 PUSH UP

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

DEADLIFT (100/ 70KG)

TC 22 MIN

KW 43

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

 

SKILL: DEADLIFT

3 ROUNDS 

8 BANDED LAT PULL DOWN

8 BANDED DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 4 (80-85 % 1 RM)

 

EVERY 3 SUPERSETS

8/8 PLANK KB SLIDE

10/10 KB HEEL BOX STEP DOWN

 

2 SUPERSETS

12 GHD BACK EXTENSION

12/12 BANDED KICK BACK

 

2 ROUNDS FOR TIME

21 WALL BALL

15 CAL ROW

9 POWER CLEAN

15 CAL ROW

21 WALL BALL

3 MIN REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

3 ROUNDS

6/6 SINGLE ARM KB FRONT SQUAT

6 GOBLET KANG SQUAT

6 DEEP SQUAT GOBELT PRESS

 

FRONT SQUAT

3X 4 (80-85 % 1 RM)

 

STRICT PRESS

6,4,2,2

 

2 SUPERSETS

8-10 PLATE FRONT RAISE

10/10 DB POWELL RAISE

 

 EMOM 16

1: 8-12 TTB

2: 8-10 DEVIL PRESS

3: 30 SEC HOLLOD HOLD

4: 8/8 DB OVERHEAD WALKING LUNGE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

16 ALT. DB STRICT PRESS

14 ALT. DB UPRIGHT ROW

10-20 SEC LATERAL RAISE HOLD

 

BENCH PRESS

3X 4 (80-85 % 1 RM)

 

3 ROUNDS

8 FEET ELEVATED RING ROW

20-30 SEC RING SUPPORT HOLD

 

FOR TIME

BUY IN: 10 WALL WALK

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

HSPU

(SINGLE LEG) V UPS

CAL SKI

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

 

7-6-5-4-3-2-1

BURPEE PULL UP

20 ABMAT SIT UP

400 M RUN

TC 30 MIN

 

KW 42

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

SKILL: DEADLIFT

3 ROUNDS (LIGHT WEIGHT)

6 BARBELL GOOD MORNING

6 ROMANIAN DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 6 (72-75 % 1 RM)

 

EVERY 3 SUPERSETS

12 ALT KB JUMPING LUNGE

1 MIN PLANK HOLD

 

2 SUPERSETS

8/8 SINGLE LEG ROMANIAN DEADLIFT

10 HOLLOW HOLD KB PRESS

 

FOR TIME

1000M ROW

50 THRUSTER

30 PULL UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

3 ROUNDS

10 KANG SQUAT

10 STRICT PRESS

10 REVERSE LUNGE

 

FRONT SQUAT

3X 6 (72-75 % 1 RM)

 

STRICT PRESS

8,6,4,4

 

EMOM 4

30 SEC BACK RACK WALK

 

EVERY 3 MIN X 6

12 WALL BALL

6 BAR FACING BURPEE

1 SQUAT CLEAN + 2 FRONT SQUAT

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

3 ROUNDS (LIGHT WEIGHT)

10 BARBELL FLOOR PRESS

10 BARBELL UPRIGHT ROW

10 NARROW GRIP FLOOR PRESS

 

BENCH PRESS

3X 6 (72-75 % 1 RM)

 

3 ROUNDS

16-10 KB DEFICIT PUSH UP

8/8 SINGLE ARM KB SIT UP

 

21-15-9

DUAL KB PUSH PRESS

DUAL KB RUSSIAN KB SWING

CAL ROW

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME IN TEAMS OF 2

400 M RUN TOGETHER WITH A MEDBALL (20/15 KG)

 

THEN 3 ROUNDS:

40 SLAM BALL

40 PULL UP

40 POWER CLEAN (60/40 KG)

40 PUSH UP

40 SHOULDER TO OVERHEAD 

40 BURPEE

 

400 M RUN TOGETHER WITH A MEDBALL 

 

KW 41

MONTAG: 18:00 – 19:30 UHR:

12 MIN MOBILITY

 

SKILL: DEADLIFT

 

3 ROUNDS (LIGHT WEIGHT)

6 SEATED BARBELL GOOD MORNING

6 ROMANIAN DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 8 (65-70 % 1 RM)

 

EVERY 3 MIN X 4

12 ALT BARBELL WALKING LUNGE

 

2 SUPERSETS

8/8 WINDMILL

8/8 COSSACK SQUAT

 

3 ROUNDS FOR TIME

8 PULL UP

12 DEADLIFT

8 BOX JUMP

12 HANG POWER CLEAN

8 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

 

3 ROUNDS

10 KANG SQUAT

10 STRICT PRESS

10 THRUSTER

 

FRONT SQUAT

3X 8 (65-70 % 1 RM)

 

STRICT PRESS

10,8,6,6

 

EMOM 4

30 SEC HEAVY FRONT RACK HOLD

 

DEATH BY EMOM

2-4-6-8…

ALT. HANG DB SNATCH (22,5/ 15 KG)

2-2-2-2-2..

ALT. DB OVERHEAD LUNGE

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 DB FLOOR PRESS

10 DB PULL OVER

10 PUSH UP

 

BENCH PRESS

3X 8 (65-70 % 1 RM)

 

3 ROUNDS

10 BANDED BUTTERFLY

10 BANDED TRICEP EXTENSION

 

50-40-30-20-10

DU

SIT UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

3 ROUNDS FOR TIME

12-9-6

THRUSTER (42,5/ 30 KG)

BAR FACING BURPEE

2 MIN REST

KW 40

MONTAG: 18:00 – 19:30 UHR:

MOBILITY

 

SKILL: DEADLIFT

3 ROUNDS (LIGHT WEIGHT)

6 DEADLIFT LIFT UP

6 3 PAUSED DEADLIFT

6 DEADLIFT

 

CONVENTIONAL DEADLIFT

3X 10 (55-60 % 1 RM)

 

EVERY 3 MIN X 5

12 ALT BARBELL BACK RACK BOX STEP UP

 

2 SUPERSETS

12 BANDED LAT PULL DOWN

8/8 SINGLE LEG GLUTE BRIDGE

 

4-6-8-10-8-6-4

DOUBLE DB BURPEE DEADLIFT

WALL BALL

CAL SKI

 

 

DIENSTAG: 10:00 – 11:00 UHR:

FEIERTAGSWORKOUT

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: FRONT SQUAT

3 ROUNDS

10 BACK SQUAT (5 SEC HOLD)

10 FRONT SQUAT

10 FRANKENSTEIN SQUAT

 

FRONTSQUAT

3X 10 (55-60 % 1 RM)

 

2 SETS

12 ALT CRAB TOE TAB

12-15 HYPEREXTENSION ON GHD

 

EMOM 6

MIN 1: 40 SEC ROW FOR MAX METERS

MIN 2: 10-12 PULL UP

 

EMOM 6

MIN 1: 30-60 DU

MIN 2: 20 STEPS SANDBAG LUNGE

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

3 ROUNDS (LIGHT WEIGHT)

10 PUSH UP ON A BENCH

10 WIDE GRIP BENCH PRESS

10 NARROW GRIP BENCH PRESS

 

BENCH PRESS

3X 10 (55-60 % 1 RM)

 

3 ROUNDS

6-8 FEET ELEVATED BODY ROW

30 SEC DIP HOLD

 

AMRAP 10

4 CAL BIKE (ONLY ARMS!)

8 DB SHOULDER TO OVERHEAD

160 M RUN

 

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: 400 M RUN

 

2 ROUNDS

50 BURPEE

40 WALL BALL

30 PULL UP

20 AMERICAN KB SWING

10 HANDSTAND PUSH UP

 

BUY OUT: 400 M RUN

KW 39

MONTAG: 18:00 – 19:30 UHR:

SKILL: DEADLIFT

 

3 ROUNDS (LIGHT WEIGHT)

10 DEADLIFT

10 SUMO DEADLIFT

10 ROMANIAN DEADLIFT 

 

CONVENTIONAL DEADLIFT – FIND YOUR 1 RM IN 15 MIN

 

EVERY 3 MIN X 5

12 ALT BARBELL BACK RACK BOX STEP UP

 

2 SUPERSETS

20 BANDED SIDE STEP

12-14 DUAL DB BENT OVER ROW

 

AMRAP 18

IN TEAMS OF 2

7 DEADLIFT

100 M RUN

7/5 CAL BIKE

! SWITCH AFTER A FULL ROUND!

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

 

SKILL: FRONT SQUAT

 

3 ROUNDS

10 BACK SQUAT

10 FRONT SQUAT

10 FRANKENSTEIN SQUAT

 

FRONT SQUAT – FIND YOUR 1 RM IN 15 MIN

 

2 SETS

40/40 M KB SINGLE ARM OVERHEAD WALK

20 MOUNTAIN CLIMBER

 

FOR TIME

15 DB THRUSTER

400M RUN

15 DB THRUSTER

400 M RUN

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: BENCH PRESS

 

3 ROUNDS (LIGHT WEIGHT)

10 PUSH UP

10 WIDE GRIP BENCH PRESS

10 NARROW GRIP BENCH PRESS

 

BENCH PRESS – FIND YOUR 1 RM IN 15 MIN

 

3 ROUNDS

12 BANDED BUTTERFLY 

16 ALT. DB BICEP CURL

8 DIP

 

FOR QUALITY 

4 ROUNDS

30 DU

12 DB SEASAW ROW

12 DB FLOOR PRESS

1 MIN DB FLOOR PRESS HOLD IN GLUTE BRIDGE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

21-15-9

CLEAN (60/42,5)

(RING) DIP

THEN: 30 SNATCH

21-15-9

THRUSTER

PULL UP

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