KW 40

 

MONTAG: 18:00 – 19:30 UHR

SNATCH BALANCE: 4X8 MODERATE WEIGHT

 

SKILL: HANG SNATCH 5X5;  90 SEC REST

 

4 ROUNDS

8/8 PISTOL SQUAT TO A BOX; 30 SEC REST

8/8 BARBELL SINGLE LEG ROMANIAN DEADLIFT; 30 SEC REST

16 ALT. JUMPING LUNGE

2:30 REST

 

MITTWOCH: 18:30 – 19:30 UHR:

 

SKILL: SPLIT JERK

4X6 MODERATE WEIGHT

 

AMRAP 21

21 DEADLIFT (42,5/ 30 KG)

21 POWER CLEAN

21 SHOULDER TO OVERHEAD

21 BACK SQUAT

 

DONNERSTAG: 10:00 – 11:00 UHR

SKILL: DU

 

4 SETS

500M ROW

10 KNEELING PARTNER MEDBALL THROW

10 HOLLOW ROCK

12 MEDBALL JUMPING SQUAT

 

10,8,6,6,6 FRONT SQUATS

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: 3 RM DEADLIFT

 

EMOM 25

10 CAL BIKE/ ROW

15 WALL BALL

30 DU

10 DEVIL PRESS

REST

 

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 BOX JUMP OVER

50 AMERICAN KB SWING (24/16 KG)

50 ABMAT SIT UP

50 DEADLIFT (70/ 50 KG)

50 BURPEE

50 PULL UP

50 OVERHEAD LUNGE PLATE (20/15 KG)

50 HAND RELEASE PUSH UP

50 WALL BALL SHOT (9/6 KG)

50 CAL ROW