Woche 27. Mai-02. Juni 2024

Montag

A) Strength

4 Sets of:

10-8-6-4 1 1/4 Front Squat
— 60sec Rest
8-10x Strict Rope Knees to Elbow
— 2′ Rest

B) Metcon
30sec on/30sec off x20
1| Max Goblet Squats
2| Max Line Burpees, lateral 3| Max alt. DB Power Snatches 4| Max cal Row

Dienstag

A) Gymnastic Handstand Balance (12 MIn)

2x15x Handstand Hold Shoulder Shrugs
3x 20sec Side Handstand Hold against Wall /each side
3x 12-20x alt. Handstand Hold against Wall Weight Shift @slow and controlled

B) Gymnastic Push
3 Sets of:
8-10x Bar Dips @2sec down
— 45sec Rest
AMRAP 60“ Hollow Body Push-Ups @21×0
— 2′ Rest

C) Accessory
3 Sets of:
15x Banded Leaning Lateral Raise /each side
— 30sec Rest
15x Ring Face Pulls
— 30sec Rest
30sec Bar Support Hold
— 90sec Rest

Mittwoch

A) Pulling Strength
4 Sets of:
10-8-8-6 Deficit Deadstop DeadliP @31×1 — 60sec Rest
8x Banded Wide Grip SWct Pull-Ups @2121 — 2′ Rest

B) Metcon
5 Sets of: @tough effort
9/12cal Row or Ski Erg
20x Wall Ball Shots (unbroken) @6/9kg — 60sec Rest

Donnerstag

– Hyrox
A) Strength Effort AMRAP 10′
Sled Pull @AHAP

— then:

AMRAP 10′

Sled Push @AHAP

B) Hyrox Workout AMRAP 20’
500m Row/Run
10x wtd Walking Lunges
15x KB Thruster

Freitag

A) Primer
3 Sets of:
3-5x Straight Leg Box Jumps
5-3-1x Hang Muscle Cleans @increase weight

B) Hang Power Clean (above knee) + Power Clean

5x 3+1 @increasing

C) Metcon
AMRAP 3′ x4
8x Hang Power Clean @30/43kg
8x Push Press @30/43kg
8x C2B Pull-Ups
— 90sec Rest

Samstag

Suffering Saturday

A) Teams of 2
AMRAP 40′
30x Dual KB Hang Clean @16/24kg
60m D-Ball Bear Hug Carry @40/60kg
40x Toes To Bars
60m D-Ball Bear Hug Carry
30x Dual KB Hang Snatch @16/24kg
42/50cal Row
*split anyhow

B) Shoulder/Tricep/Biceps 3 Sets
8-12x Seated Arnold Press — 30sec Rest
8-12x Dual DB Lying Skull Crusher (floor) — 30sec Rest
8-12x Dual DB Biceps Curls against wall — 90sec Rest

Foundation

A) Pressing (Jerk Progression) Technik Training
Press – Push Press – Jerk

B) Push Jerk + Split Jerk EMOM x12
1+1

C) Metcon AMRAP 8’
9x Front Squats
6x Power Clean
3x STOH

Sonntag

Hyrox

Partner-Bike-Hyrox
(change stations as you like)
AMRAP 68′:
Station A: Bike
Station B:
1000m Row
30 Box Jumps
60 Gorilla Rows
1000m Row
8 lanes Farmers Carry
6 lanes Burpee Broad Jumps
100 Wall Balls