KW 47

KW 47

MONTAG: 18:00 – 19:30 UHR

SKILL: MUSCLE SNATCH: 4X6

 

4 ROUNDS

6 KANG SQUAT

MAX SEC FEET ELEVATED RING ROW HOLD

 

AMRAP 3

320 M RUN

AMRAP PULL UP

 

3 MIN REST

 

AMRAP 3

400 M ROW

AMRAP CLEAN AND JERK

 

3 MIN REST

 

AMRAP 3

300 M SKI

AMRAP TTB

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: KIPPING PULL UP: 3X5 

 

12 MIN AMRAP

15 WALL BALL

5 POWER CLEAN

3 OVERHEAD SQUAT

 

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

SUPERSET:

3 ROUNDS

1 ) 6 BACK SQUAT

2 ) 6 BOX HSPU

 

FOR TIME

2 ROUNDS

12-9-6

THURSTER

BURPEE BOX JUMP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

5X3 CLUSTER, CLIMBING WEIGHTS

 

E4MON X 4

14 BOX JUMP OVER

12 CAL ROW

6 SHOULDER TO OVERHEAD

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

FOR TIME

40 CAL ROW

10 MEDBALL CLEAN

40 CAL ROW

10 MEDBALL FRONT SQUAT

40 CAL ROW

80 M MEDBALL WALKING LUNGE