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