KW 51

MONTAG: 18:00 – 19:30 UHR

SKILL: TTB

 

STRENGTH: LEGS

3 SETS OF:

6/6 BARBELL BACK RACK LUNGE

10 KB JUMPING SQUAT

16 STEPS KB HAMSTRING MARCH

 

6 ROUNDS FOR TIME

24 DU

16 GOBLET SQUAT

8 TTB

DIRECTLY INTO

30 CAL SKI/ 40 CAL ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: HANDSTAND PUSH

(NEGATIVE HSPU, PIKE PUSH UP OR Z PRESS)

3X8 REPS; 50 SEC REST

 

3:00 MIN ON, 3:00 MIN OFF X3

12/ 10 CAL BIKE// ROW

12 HEAVY RUSSIAN KB SWING 

MAX REP WALL BALL

 

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

4 SETS:

5-8 STRICT PULL UP (NEGATIV OR BANDED)

8-10 PUSH UP

15 HOLLOW ROCKS

 

5 ROUNDS

8 KB SUMO DEADLIFT HIGH PULL

12 BOX JUMP OVER

8 CAL BIKE

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: HEILIGABEND 10:00 – 11:00 UHR

SPECIAL TEAM OF TWO BY MARCELO

 

SONNTAG: 11:00 – 12:00 UHR

12 DAYS OF CHRISTMAS