KW 1

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