KW 1
MONTAG: 18:00 – 19:30 UHR
SKILL: ROPE CLIMB
FRONT SQUAT
8,8,6,6,6 TEMPO 32X1; 90-120 SEC REST
“DT”
5 ROUNDS
12 DEADLIFT
9 HANG POWER CLEAN
6 PUSH JERK
MITTWOCH: 18:30 – 19:30 UHR:
4X8 CUBAN PRESS
4X15-20 SEC RIN SUPPORT HOLD
4 ROUNDS
250 M ROW
16 ALT KB GORILLA ROW
30 DU
16 ALT KB CURTSY SQUAT
10 BURPEE
DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!
3X10 KB OVERHEAD REVERSE LUNGE (EACH LEG)
EVERY 4 MIN X 5 ROUNDS
21 WALL BALL
15 GHD SIT UP
9 BARBELL SUMO DEADLIFT HIGH PULL
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
10,8,8,8 BENT OVER ROW
AMRAP 10
10 TTB
10 BOX JUMP OVER
15 CAL ROW
2 MIN REST
AMRAP 10
10 PULL UP
10 BOX JUMP OVER
10 CAL SKI
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 12:00 UHR
IN TEAMS OF TWO
SWITCH WHENEVER YOU WANT/ NEED
200 DU
175 SIT UP
150 WALL BALL
125 AMERICAN KB SWING
100 AIR SQUAT
75 PUSH UP
50 PULL UP