KW 35

KW 35

MONTAG: 18:00 – 19:30 UHR

SKILL: HANDSTAND

 

4 SETS OF:

8 SEATED DB Z PRESS

10 PUSH UP

1O HOLLOW BANDED LAT PULL DOWN

8 DB BENT OVER ROW

*REST 45 SEC AFTER EACH EXERCISE

 

AMRAP 3

6 THRUSTER (30/ 42,5 KG)

12 DU

3 MIN REST

AMRAP 3

8 PULL UP

12 BURPEE TO TARGET

3 MIN REST

AMRAP 3

10 AMERICAN KB SWINGS

12 SIT UP

 

DONNERSTAG: 10:00 – 11:00 UHR

5X5 TEMPO BACK SQUAT 42X1

*15 RUSSIAN TWIST AFTER EACH SET

 

EVERY 3 MIN X 3

12 CAL AAB

MAX DEADLIFT (42,5/ 30 KG)

2 MIN REST

EVERY 3 MIN X 3

12 CAL ROW

MAX DB BENCH PRESS

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

HEAVY CLEAN COMPLEX IN 12 MIN: 2 POWER CLEAN + 2 PUSH JERK

 

AMRAP 16

14 WALL BALL (9/ 6 KG)

12 TTB

10 GROUND TO OVERHEAD (35/ 25 KG)

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

50 BURPEE

100 WALL BALL

200 CAL ROW

300 DU

*BREAK HOWEVER

 

3 SETS

20 LYING LEG RAISES TO DB

20 WEIGHTED DB SIT UP

20 LEG LIFT OVER DB

20 PLANK TOE TOUCH