KW 30

-MONTAG: 18:00 – 19:00 UHR-

SKILL/ STRENGHT: BENCH PRESS: 10 – 8 – 6 – 4 – 2; 90 SEC REST; CLIMBING WEIGHTS

 

6 ROUNDS :30 SEC ON/ :30 OFF

6 CAL SKI

6 PULL UP

6 BURPEE TO TARGET

6 HANG POWER SNATCH (42,5/30 KG)

6 CAL BIKE

6 GOBLET SQUATS (32/ 24 KG)

 

 

-DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

 

-FREITAG 17:30 – 18:30 UHR-

SKILL/ STRENGHT: FRONT SQUAT 4X 6; 90 SEC REST

 

3 – 9 – 15 – 21 – 15 – 9 – 3

DUAL KB DEADLIFT

KB SUMO DEADLIFT HIGH PULL (32/ 24 KG)

PUSH PRESS (42,5/ 30 KG)

SIT UPS

 

 

SONNTAG 11:00 – 12:00 UHR:

SKILL: DU

 

EVERY 3 MIN X 4

20/15 CAL ROW

8 HANG POWER CLEAN; CLIMBING WEIGHTS

DIRECTLY INTO:

EVERY 3 MIN X 4

20/15 CAL BIKE

20 WALL BALL (9/ 6 KG)

DIRECTLY INTO:

EVERY 3 MIN X 4

320 M RUN

10 DEVIL PRESS (22,5/ 15 KG)