KW 2
MONTAG: 18:00 – 19:30 UHR
SKILL: SQUAT
4X6 FRANKENSTEIN SQUAT
EVERY 4 MIN X 5 ROUNDS
3 HANG CLEAN AND JERK
5 BURPEE OVER THE BAR
6 PUSH PRESS
12 CAL ROW
MITTWOCH: 18:30 – 19:30 UHR:
4 SUPERSETS:
10 KB PULL OVER
REST 15 SEC
40-50 SEC PLANK
90 SEC REST
AMRAP 16
5 SQUAT CLEAN
10 PULL UP
15 CAL BIKE
DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!
10,8,6,4 BENCH PRESS (CLIMBING WEIGHTS)
EMOM 14
ODD: 10-12 AMERICAN KB SWING
EVEN: 10 CAL BIKE
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
KB FLOW
3 ROUNDS
8-10 KB HORN TRICEP EXTENSION
10 KB RUSSIAN TWIST STRAIGHT LEGS
10 GOBLET SQUAT
AMRAP 20
3 DEVIL PRESS
6 DB DEADLIFT
6 DB PUSH PRESS
9 SIT UP
160 M RUN
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 12:00 UHR
5 ROUNDS FOR TIME
20 PLATE GROUND TO OVERHEAD
20 WALKING LUNGE WITH PLATE
20 PLATE HALO
20 JUMPING SQUAT WITH PLATE