KW 49

MONTAG: 18:00 – 19:30 UHR

SKILL: WALL WALK

 

STRENGTH: DEADLIFT

4X 8 1 ½ DEADLIFT

 

10-8-6-4-2

SQUAT CLEAN

CAL BIKE/ ROW

DIRECTLY INTO

9-6-3

TTB

BAR FACING BURPEE

 

MITTWOCH: 18:30 – 19:30 UHR:

FIND YOUR 1 RM POWER CLEAN IN 16 MIN

 

EVERY 3 MIN X 6 ROUNDS

20 WALLBALL

15/12 CAL BIKE // 20/17 CAL ROW

8 CLEAN AND JERK

 

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

EMOM 12

1-6 MIN: 2 FRONT SQUAT (75-80& OF 1RM)

7-12 MIN:2  BACK SQUAT 

 

7 ROUNDS FOR TIME

7 (SINGLE LEG) V  UPS

7 JUMPING SQUAT

7 MOUNTAIN CLIMBER

7 PULL UP

7 SLAM BALL

7 RUSSIAN KB SWING

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

EMOM40

1: 12/9 CAL BIKE

2: 0:30 HANDSTAND HOLD

3: 15/12 CAL ROW

4: WALL BALL 

5: 40 DU

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

1000M ROW

80 BOX JUMP OVER

60 SYNCHRO SIT UP

40 NO JUMP BURPEE

20 SYNCHRO GROUND TO OVERHEAD

1000M ROW