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