KW 36
MONTAG: 18:00 – 19:30 UHR
SKILL: PULL UP
3X6 HANGING SHOULDER CIRCLES
3X5 SCAPULAR PULL UP
3X5 KIPPING SWING
EMOM 16
15- 30 SEC CHIN OVER THE BAR HOLD
12-15 PINCH PLATE BENCH PRESS
10-12 DB REACH UNDERNEATH
10 BENCH PULL
IN TEAMS OF TWO
3 ROUNDS
30 TTB
30 CAL ROW
30 BOX JUMP OVER
DONNERSTAG: 10:00 – 11:00 UHR
STRENGTH: FRONTSQUAT
EVERY 2 MIN X 10: 3 FS + 12 CURTSY SQUAT
10-9-8-7-6-5-4-3-2-1
DEVIL PRESS
12/ 10 CAL BIKE/ ROW/ SKI
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
STRENGTH: DEADLIFT
FIND YOUR TODAYS 1 RM
5 ROUNDS
20 TATERS
15 KB SUMO DEADLIFT HIGH PULL
10 KB PUSH PRESS LEFT ARM
10 KB PUSH PRESS RIGHT ARM
5 BURPEE OVER KB
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 12:00 UHR
MURPH
1 MILE RUN
100 PULL UP
200 PUSH UP
300 SQUAT
1 MILE RUN