KW 45

MONTAG: 18:00 – 19:30 UHR

SKILL: OVERHEAD SQUAT

1 BACK SQUAT + 2 PUSH PRESS BEHIND THE NECK + 3 OH SQUAT

 

STRENGTH: LEGS AND BOOTY

3 ROUNDS EACH LEG:

8 CURTSY SQUAT

8 SINGLE ARM DB CROSSBODY ROMANIAN DEADLIFT

8 PISTOL SQUAT 

30 SEC HOLLOW HOLD

 

15 MIN AMRAP

12/8 CAL SKI

8 HANG POWER CLEAN

6 HANDSTAND PUSH UP

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: BENCH PRESS

FIND YOUR TODAYS 3 RM IN 15 MIN

 

12,11,10….1

THRUSTER

CAL BIKE/ ROW

 

DONNERSTAG: 10:00 – 11:00 UHR – OHNE COACH!

3 ROUNDS

30 ALT. BACK RACK REVERSE LUNGE

20 CAL ROW

 

AMRAP 30 WITH A PARTNER SYNCHRO

5 DEVILS PRESS

10 FRONT RACK LUNGE

180M  RUN

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: UPPER BODY

FOR QUALITY 

10-8-6-4-2

STRICT PRESS

CHIN UP (SCALE: BANDED; NEGATIVE OR RING ROW)

 

3 ROUNDS FOR TIME

500 M ROW

12 DEADLIFT (BODYWEIGHT)

21 BOX JUMP/ STEP UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 18 FOR MAX REPS

1: WALL BALL

2: SUMO DEADLIFT HIGH PULL

3: BOX JUMP OVER

4: PUSH PRESS

5: ROW

6: REST