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