KW 17
MONTAG: 18:00 – 19:30 UHR
SKILL: TOES TO BAR
EMOM 7
4-6 TOES TO BAR/ TOES TO RING
3 SETS:
6-8 FEET ELEVATED RING ROW
40 SEC PLANK HOLD
AMRAP 10
30 DU
20 RUSSIAN KB SWING
10 TTB
MITTWOCH: 18:30 – 19:30 UHR:
WOCHE 3:
BENCH PRESS: 3X6 @ 70% OF YOUR 1 RM
5 ROUNDS FOR TIME
5/5 SINGLE ARM DEVIL PRESS INTO THRUSTER
30 DU
DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!
PUSH PRESS: BUILD TO A HEAVY SET OF 3 REPS IN 15 MIN
EMOM 20
1: 30 DU
2: MAX M DB FARMERS CARRY
3: 12 CAL CARDIO
4: 30 SEC HANDSTAND HOLD
5: REST
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
4 SUPERSETS:
8/8 FRONT RACK REVERSE LUNGE
8/8 KB SINGLE LEG ROMANIAN DEADLIFT
3 ROUNDS FOR QUALITY
15 AMERICAN KB SWING
10 WALKING LUNGE
12 ASSAULT BIKE
10 PUSH UP
15 SIT UP
10 KB SUMO DEADLIFT HIGH PULL
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 12:00 UHR
WOCHE 3:
BACK SQUAT: 3X6 @ 70% OF YOUR 1 RM
AMRAP 16
6 PULL UP
7 HANG POWER SNATCH
10 JUMPING AIR SQUAT