KW 42
MONTAG: 18:00 – 19:30 UHR
SKILL & STRENGTH: HANDSTAND PUSH UP
4 SETS:
6 PUSH UP/ PIKE PUSH UP
1 WALL WALK + HANDSTAND HOLD FOR 30 SEC
HANDSTAND WALK AROUND THE BOX
10-9-8-7-6-5-4-3-2-1
DEADLIFT
RUSSIAN TWIST
160M RUN AFTER EACH SET
MITTWOCH: 18:30 – 19:30 UHR
CLEAN COMPLEX: EVERY 3 MIN X 4
3 HANG CLEAN + 3 FRONT SQUAT + 3 SHOULDER TO OVERHEAD
21-15-9
MEDBALL CLEAN
HAND RELEASE PUSH UP
SIT UP
DONNERSTAG: 10:00 – 11:00 UHR
4X6 BULGARIAN SPLIT SQUATS EACH LEG
AMRAP 15
15 GOBLET SQUAT
30 RUSSIAN KB SWING
10 BURPEE OVER KB
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
5X4 BACK SQUAT TEMPO 42X1
27-21-15-9
THRUSTER (40/30 KG)
BURPEE OVER THE BAR
TC 15 MIN
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 12:00 UHR
EMOM 25
1 15/11 CAL ROW
2 12 BOX JUMP OVER
3 10 PUSH PRESS
4 8 ALT SINGLE ARM DEVIL PRESS
5 REST