KW 32

MONTAG: 18:00 – 19:30 UHR

SKILL/ STRENGTH: TTB

3 SETS OF:

8 SUPERMAN

20 SEC HOLLOW HOLD

6-8 KIP SWING/ HOLLOW AND ARCH

4-6 V UPS

5 KNEES TO ELBOWS

*REST BETWEEN EXERCISES AS YOU NEED

8-6-4-2

AUSTRALIAN PULL UP

BENCH PULL

GORILLA ROW

AMRAP 12

7 DOUBLE DB PUSH PRESS (22,5/ 15 KG)

7 HAND RELEASE PUSH UP

14/9 CAL ROW/ SKI

DONNERSTAG: 10:00 – 11:00 UHR

SKILL/ STRENGTH: CLUSTER

6 X 4 REPS, CLIMBING WEIGHTS; :90 SEC REST

 

4 ROUNDS FOR TIME

20 NO CONTACT BURPEE

40 SIT UP

20 ALT HANG DB CLEAN & JERK (22,5/ 15 KG)

40 LATERAL HOP OVER DB

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

FREITAG: 17:30 – 18:30 UHR

SKILL/ STRENGTH: SPLIT JERK 

FIND A HEAVY TRIPLE CLEAN AND JERK IN 15 MIN

 

10 ROUNDS FOR TIME

200 M RUN

10-1 POWER SNATCH 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

SONNTAG: 11:00 – 12:00 UHR

SKILL/ STRENGTH: TURKISH GET UP

MAX WEIGHT BOTH ARMS

 

5 ROUNDS

12 ALT FRONT RACK LUNGE

9 PUSH PRESS 

6 SUMO DEADLIFT HIGH PULL

*EVERY MINUTE 3 BURPEE

DIRECTLY INTO:

1500 M ROW