KW 24
MONTAG: 18:00 – 19:30 UHR:
SKILL: FRONT SQUAT (2/4 WOCHE)
3 ROUNDS
45 SEC (SINGLE LEG) WALL SIT
6 LOW SWITCH COSSACK SQUAT
10 KANG SQUAT
3 SUPERSETS
6 PAUSED FRONT SQUAT
15 BANDED PULL THROUGH
2 SUPERSETS
10/10 BULGARIAN SPLIT SQUAT
12-16 DOUBLE KB LOADED MARCH
https://www.youtube.com/watch?v=xcz4_iOSuLg
5 ROUNDS FOR TIME
50 DU
20 CAL ROW
15 SLAM BALL
90 SEC REST
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: PUSH JERK (WOCHE 4/4)
EVERY 1:30 MIN X 4
10 SEC ROW (100%)
5 DUAL DB/KB CLEAN AND JERK
3 SETS
1 PUSH PRESS + 2 JERK + 1 SPLIT JERK
2 SETS
6-8 BARBELL OVERHEAD REVERSE LUNGE (EACH LEG)
20 PLATE RUSSIAN TWIST
21*-15*-9*-15*-21*
AIR SQUAT
SIT UP
PUSH UP
* 240 M RUN
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
CLEAN COMPLEX
EVERY 2 MIN X 6
2 POWER CLEAN
4 ALT. FRONT RACK REVERSE LUNGE
2 THRUSTER
3 SUPERSETS
10 GHD HIP EXTENSION
12 DDB DEADLIFT
FOR TIME
50 TTB
50 BURPEE
50 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 TWO
20 ROUNDS
YOU GO, I GO
3 BAR FACING BURPEE
3 POWER CLEAN
3 FRONT SQUAT
3 PUSH PRESS
3 BAR FACING BURPEE