KW 2

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