KW 41

MONTAG: 18:00 – 19:30 UHR

SKILL: WALL BALL

 

STRENGTH: BENCH PULL

4X6 CLIMBING WEIGHTS

 

20 MIN AMRAP

YOU GO, I GO

5 PULL UP

5 PUSH UP

5 AIR SQUAT

5 SIT UP

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: STRICT PRESS

10-8-6-6-6; 80M DOUBLE KB FARMERS CARRY BETWEEN SETS

 

5 ROUNDS

45 SEC ON – 15 SEC OFF

FRONT SQUAT 

BURPEE

AMERICAN KB SWING (24/16 KG)

ROW

 

DONNERSTAG: 10:00 – 11:00 UHR

FRONT SQUAT

4X8 REPS TEMPO: 30X0; 90 SEC REST

 

4 ROUNDS

DUMBBELL WOD:

8 ALT. RENEGADE ROW

8 DUAL DEADLIFT 

8 ALT. BOX STEP UP

8 DUAL CLEAN AND JERK

90 SEC AFTER EACH ROUND

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: UPPER BODY

4X SUPERSET:

8-10/ARM SINGLE ARM DB BENCH PRESS

12 DOUBLE DB BICEP CURL

2 MIN REST REST

 

EMOM10

10 CAL ROW + MAX PULL UP

 

FOR TIME

150 WALL BALL

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 10

10 ALT. KB GORILLA ROW

10 PLATE/ WALLBALL OVERHEAD SQUAT

20 DU

3 MIN REST

AMRAP 12

10 CAL BIKE

8 TTB

6 THRUSTER