KW 43

MONTAG: 18:00 – 19:30 UHR

SKILL: TTB

 

3 SETS OF:

6 LYING TTB 

10 LAT PULL DOWN

6-8 PIKE LEG LIFT

6-8 KIPPING LEG RAISES

 

AMRAP 7

8 ALT. GLUTE BRIDGE KB FLOOR PRESS

4/4 SINGLE ARM AMERCIAN KB SWING

8 ALT. KB CLEAN FROM THE FLOOR

2 MIN REST

AMRAP 7

10 KB OVERHEAD WALKING LUNGE 

8 KB RUSSIAN TWIST

6 BURPEE OVER KB

 

CORE FINISHER

3 ROUNDS

8/8 SIDE PLANK TO CRUNCH ON A BANK

5/5 MEDBALL THROW TO A PARTNER

 

MITTWOCH: 18:30 – 19:30 UHR:

UPPER BODY

 

3 SETS OF:

8-10 FEET ELEVATED RING ROWS

5 NEGATIVE PULL UP AS SLOW AS YOU CAN

10 DB PULLOVER

 

1 MN ON ; 1 MIN OFF X 8 ROUNDS

12 DUAL RUSSIAN KB SWING

MAX CAL BIKE/ SKI

 

DONNERSTAG: 10:00 – 11:00 UHR

4X6 BULGARIAN SPLIT SQUATS EACH LEG

 

FOR TIME

4 ROUNDS

20 WALL BALL

40 ALT DB SNATCH

60 DU

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH:  POWER SNATCH

EMOM 7: 3 UNBROKEN POWER SNATCH 

 

15-12-9-6-3

CAL ROW

PULL UP

SHOULDER TO OVERHEAD

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

100 SINGLE UNDER

40 WALL  BALL

100 SINGLE UNDER

30 PUSH PRESS

100 SINGLE UNDER

20 PULL UP

100 SINGLE UNDER

10 BAR FACING BURPEE