KW 31

MONTAG: 18:00 – 19:30 Uhr

TTB

3 SETS OF:

A1: 4-6 LYING TTB 

A2: 20-30 SEC SEATED PIKE STRETCH

:60 SEC REST

B1: 4-6 SINGLE LEG PIKE LIFT 

B2: 8 HOLLOW HANG 

:90 SEC REST

 

3 X 8 TTB/ HANGING TUCK UPS; 2 MIN REST

 

EMOM20

1: 5/5 SINGLE ARM OVERHEAD TALL KNEELING TO STANDING

2: 8-10 CRUSH GRIP DB Z PRESS

3: 8-10 CRUSH GRIP DB BICEP CURL

4: 8-10 SINGLE ARM DB BENT OVER ROW

5: REST

 

3 ROUNDS FOR TOTAL REPS

1 MIN SKI (CAL)

1 MIN BURPEE

1 MIN BIKE/ ROW (CAL)

1MIN REST

 

DONNERSTAG: 10:00 – 11:00 UHR

WALL WALKS / HANDSTAND HOLD

FOR TIME

50/ 40 CAL CARDIO

40 WALL BALL

30 DU

20 DB BOX STEP OVER

10 POWER SNATCH (42,5/ 30 KG)

5 BOX JUMP OVER

10

20

30

40

50

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

SQUAT CLEAN 4X6; 2 MIN REST

 

FOR TIME

50 CAL ROW

DIRECTLY INTO:

18-14-10

C2B/ KIPPING PULL UP

DB GROUND TO OVERHEAD 2X 22,5/ 15 KG

 

SAMSTAG: 12:30 – 13:30 UHR

HYROX

 

SONNTAG:

3 ROUNDS

10 DEVIL PRESS (22,5/ 15 KG)

30 DU

10 TTB

REST 2 MIN

5 ROUNDS

5 DB SHOULDER TO OVERHEAD 

10 DB SQUAT

20 DB DEADLIFT