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