KW 46

 

MONTAG: 18:00 – 19:30 UHR

SKILL: TURKISH GET UP

 

PUSH PRESS: 5X5 TEMPO 3111

 

EMOM 16

12 DOUBLE DB DEADLIFT

8-10 DOUBLE DB Z PRESS

40 M DOUBLE DB OVERHEAD WALK

6-8 DEVILS PRESS

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

EMOM6: 5-8 TTB

 

5 ROUNDS FOR TIME

14 ALT KB GORILLA ROWS

12 ALT SUITCASE CURTSY SQUAT

10 AMERICAN KB SWING

 

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

SUPERSET:

3 ROUNDS

10 SEATED DB ARNOLD PRESS

20 MOUNTAIN CLIMBER

 

EMOM 20

5 BURPEE

5 AIR SQUAT

5 SITUP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: SQUAT CLEAN

4 X 1 CLEAN PULL + 3 SQUAT CLEAN

 

8 ROUNDS FOR TIME

10 WALL BALL

2 POWER SNATCH

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

2 ROUNDS FOR TIME

30 RUSSIAN TWIST

30 PULL UP

30 THRUSTER

30 TTB

30 DU

30 DEADLIFT