KW 22
MONTAG: 18:00 – 19:30 UHR
SKILL: CLEAN GRIP DEADLIFT
10,8,8,8
3 SETS
6-8 FEET ELEVATED RING ROWS
10/10 SINGLE ARM SPLIT STANCE KB SWING
10/10 SINGLE LEG ROMANIAN DEADLIFT
AMRAP 30
12/10 CAL ROW
10 ALT JUMPING LUNGE
8 PULL UP
12/10 CAL SKI
10 THRUSTER
8 TTB
MITTWOCH: 18:30 – 19:30 UHR:
3 SETS
8 PUSH PRESS TOUCH AND GO
30 SEC REST
6 HEAVY SINGLE ARM DB PUSH JERK
16 MIN FOR QUALITY
6 BURPEE OVER KB
8 SEATED LEG LIFT OVER KB
6 RING DIP/ KB TRICEP EXTENSION
DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!
SKILL: DU
5-10-15-10-5 UNBROKEN DU
10 ROUNDS FOR TIME
8/6 CAL BIKE
6 HANG SNATCH
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
SKILL: ROPE CLIMB
EVERY 2 MIN X 5
5 HANDSTAND PUSH UP/ 10 Z PRESS
10-8-6
CAL BIKE
GROUND TO OVERHEAD
INTO
3-2-1
ROPE CLIMB
9-6-3
BARFACING BURPEE
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 12:00 UHR
EMOM 25
1: 12 CAL ROW
2: 12 WALL BALL
3: 12 CAL
4: 8 DB SPRAWL
5: REST