KW 37

MONTAG: 18:00 – 19:30 UHR

SKILL AND STRENGTH: BACKSQUAT

5X4 TEMPO 42X1

 

3 ROUNDS

8 MEDBALL HALO

8 MEDBALL PUSH UP

8 MEDBALL COSSACK SQUAT

12 MEDBALL SKATER

10 MEDBALL FLOOR PRESS TOSS

 

6 ROUNDS: 30 SEC ON/ 30 SEC OFF

6 CAL SKI

6 KB SWING

6 BAR FACING BURPEE

6 SQUAT CLEAN

6 BIKE

6 PUSH UP

 

DONNERSTAG: 10:00 – 11:00 UHR

STRENGTH:  BARBELL SINGLE LEG ROMANIAN DEADLIFT

3X8 EACH LEG

 

FOR TIME

8 ROUNDS

16/11 CAL ROW

8 DOUBLE DB HANG CLEAN AND JERK 

2 WALL WALKS

TC 16 MIN

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: SUPERSET BACK / CHEST

A1: 4X8 KB FLOOR PRESS

A2: 4X12 ALT. GORILLA ROWS

90 SEC REST

 

10 AMRAP

8/6 CAL BIKE

8 DOUBLE DB FRONT RACK LUNGE 15/10

8 BOX JUMP

 

2 MIN REST

 

10 MIN AMRAP

8/6 CAL ROW

8 PULL UP

8 DOUBLE DB PUSH PRESS 15/10 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

 

IN TEAMS OF 2

4 ROUNDS FOR TIME

30 SYNCHRO AIR SQUAT

160M RUN TOGETHER

20 SYNCHRO DEADLIFT 

160M RUN TOGETHER

10 SYNCHRO BURPEE 

160 M RUN TOGETHER

5 SYNCHRO POWER CLEAN 

160M RUN TOGETHER