KW 52
MONTAG: 18:00 – 19:30 UHR:
ENTFÄLLT
DIENSTAG: 11:00 – 12:30 UHR:
WEIHNACHTSSPECIAL
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: DEADLIFT
2 ROUNDS
10 BANDED PULL APART
10/10 COBRA CURTSY SQUAT
10 WIDE STANCE COBRA GOOD MORNING
3X6 SUMO DEADLIFT (SAME WEIGHT; HEAVIER THAN LAST WEEK)
3 SETS:
8/8 COSSACK SQUAT
10-12 DB GLUTE BRIDGE FLOOR PRESS
4 ROUNDS FOR TIME
40 DU
30 DEADLIFT
20 CAL BIKE
10 POWER CLEAN
RX: 40/25 KG
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: OH SQUAT
3X8 OVERHEAD SQUAT
3X 10 ALT. SNATCH GRIP OVERHEAD REVERSE LUNGE
EVERY 2 MIN X 4
6 DROP SNATCH
AMRAP 16
20 ALT. DB SNATCH
5 SINGLE ARM OH SQUAT LEFT ARM
10 SINGLE ARM DB PUSH PRESS LEFT ARM
5 SINGLE ARM DEVIL PRESS LEFT ARM
5 SINGLE ARM OH SQUAT RIGHT ARM
10 SINGLE ARM DB PUSH PRESS RIGHT ARM
5 SINGLE ARM DEVIL PRESS RIGHT ARM
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:30 UHR
ENTFÄLLT – RUTSCHT GUT REIN <3