KW 48

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

1 POWER CLEAN + 10 PUSH PRESS

2 POWER CLEAN + 9 PUSH PRESS

3 POWER CLEAN + 8 PUSH PRESS

…

10 POWER CLEAN + 1 PUSH PRESS

 

5 ROUNDS FOR TIME

20 PLATE OH LUNGE

20 ALT. DB SNATCH

10 BURPEE OVER DB

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: FRONT SQUAT

4X6  TEMPO 51X3 2 MIN REST

 

AMRAP 20

4 MAN MAKER

6 DOUBLE DB BOX STEP UP

8 DB RUSSIAN TWIST

 

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

STRENGTH: BARBELL Z PRESS

8,7,6,5 REPS; CLIMBING WEIGHTS

 

EMOM 10

ODD: 12 AMERICAN KB SWING

EVEN: 12 ALT. JUMPING LUNGE

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4 SUPERSETS

A1) 10 DUAL DB PRONE ROW

A2) 30 SEC RING PLANK

90 SEC REST

 

AMRAP 25

5 DEADLIFT

5 HANG POWER CLEAN

5 FRONT SQUAT

5 PUSH PRESS

5 BACK SQUAT

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

6 ROUNDS

30 SEC ON / 30 SEC OFF

 

6 AMERICAN KB SWING

6 BURPEE HIGH JUMP

6 THRUSTER

6 CAL  ROW

6 HSPU

6 CAL BIKE