KW 27

-MONTAG: 18:00 – 19:00 Uhr-

BACK SQUAT 5×3, Tempo 31X1, 2 MIN REST (WEEK 3/3)

 

21 – 15 – 9

CALORIE ROW

PULL UP

THRUSTER (40/ 30 kg)

BURPEE

 

 

-FREITAG 17:30 – 18:30 Uhr-

ROMANIAN DEADLIFT 3×5, Tempo 3111 (WEEK 3/3)

 

7 ROUNDS

7 FRONT SQUAT (60/ 40 KG)

7 PUSH JERK

7 DEADLIFT

7 BURPEE OVER THE BAR

 

 

SONNTAG 11:00 – 12:00 Uhr:

IN TEAMS OF TWO*

30-20-10

AMERICAN KB SWING (24/ 16 KG)

ABMAT SIT UP

30-20-10

CAL ROW

KB SUMO DEADLIFT HIGH PULL (24/ 16 KG)

30-20-10

PUSH UP

GOBLET SQUAT (24/ 16 KG)

* WECHSELT WIE IHR MÖGT/ MÜSST