KW 50

MONTAG: 18:00 – 19:30 UHR

SKILL: SPLIT JERK

 

STRENGTH: BENCH PRESS

10-8-6-6-6 TEMPO 31X2; 2 MIN REST

 

21-15-9

DEADLIFT

HANG CLUSTER

CAL ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: SNATCH

4X5 POWER SNATCH; 2 MIN REST

 

AMRAP 20

10 DB HANG POWER CLEAN

10M DB FRONT RACK LUNGE

5 DB SHOULDER TO OVERHEAD

 

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

4X8 BARBELL SINGLE LEG ROMANIAN DEADLIFT (EACH LEG)

 

3 ROUNDS

20 FRONT SQUAT

20 PUSH UP

 

2 ROUNDS

30 DEADLIFT

30 SIT UP

 

1 ROUND

40 BURPEE OVER THE BAR

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

SUPERSET:

4X6 BEHIND THE NECK STRICT PRESS

4X10 DB BICEP CURL

2 MIN REST

 

EMOM16

1: 50 SEC WALL SIT

2: MAX AIR SQUAT

3: 12 ALT BOX STEP UP WITH DB

4: MAX DU

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

5 ROUNDS

1 MIN ON/ 1 MIN OFF

14 DUAL DB SNATCH

+MAX SIT UP

 

2 MIN REST

 

5 ROUNDS

1 MIN ON/ 1 MIN OFF

10 DB THRUSTER

+MAX PUSH UP