KW 39
MONTAG: 18:00 – 19:30 UHR
SUPERSETS:
2X
6/6 SINGLE ARM SUMO DEADLIFT HIGH PULL
6/6 SINGLE ARM DIAGONAL KB SWING
60 SEC REST
2X
6/6 SINGLE ARM SWING + BOTTOM UP SQUAT
6/6 SHOULDER TO OVERHEAD
60 SEC REST
SKILL: PUSH JERK
4X8 MODERATE WEIGHT IN 12 MIN
STRENGTH: PUSH PRESS + PUSH JERK
5 PUSH PRESS + 1 PUSH JERK
4 PUSH PRESS + 1 PUSH JERK
3 PUSH PRESS + 1 PUSH JERK
2 PUSH PRESS + 1 PUSH JERK
1 PUSH PRESS + 1 PUSH JERK
5 ROUNDS
2 MIN ON – 1 MIN OFF
21 PUSH UP
15 (SINGLE) V UPS
MAX WALL WALKS
DONNERSTAG: 10:00 – 11:00 UHR
SKILL: PULL UP
3 SETS OF
10 – 15 SEC ACTIVE (ONE HAND) HANG
5 NEGATIVE PULL UP
5 KIPPING SWING
EMOM 20
1: 2O SIT UP
2: 15 KB SUMO DEADLIFT HIGH PULL
3: 10 GOBLET SQUAT
4: REST
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
STRENGTH: BACK RACK REVERSE LUNGE
4X7 EACH LEG; 90 SEC REST AFTER BOTH LEGS
EVERY 3 MIN X 3:
20/15 CAL ROW
MAX DEADLIFT
DIRECTLY INTO:
EVERY 3 MIN X 3:
40 DU
MAX GROUND TO OVERHEAD
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 13:00 UHR
TAG DER OFFENEN TÜR SPECIAL