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