KW 3
MONTAG: 18:00 – 19:30 UHR
SKILL: POWER SNATCH
EMOM8
1: 6-8 SNATCH PULL
2: 6-8 BEHIND THE NECK SNATCH GRIP STRICT PRESS
3: 6-8 OHS
4: 6-8 MUSCLE SNATCH
EMOM12 WITH WEIGHTS
1: 5 SNATCH PULL
2: 5 BEHIND THE NECK SNATCH GRIP STRICT PRESS
3: 5 OHS
4: 5 POWER SNATCH
AMRAP20
2 HSPU
4 MAN MAKERS
6 DDB THURSTER
8 WALL BALL
10 TTB
MITTWOCH: 18:30 – 19:30 UHR:
FRONT FOOD ELEVATED SPLIT SQUAT 4X8 EACH LEAG
4 ROUNDS FOR TIME
250 M ROW
20 RUSSIAN KB SWINGS
15 DU
160 M RUN
5 GOBLET SQUAT
DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!
SUPERSET
3X8 HALF KNEELING LANDMINE PRESS (EACH ARM)
3X10 LANDMINE OVERHEAD SIT UP
60 SEC REST
SUPERSET
3X10 DB BIZEP CURL
3X10 DB UPRIGHT ROW
60 SEC REST
SUPERSET
3X12 ALT DB BOX STEP OVER
3X12 BULGARIAN SPLIT SQUAT (EACH LEG)
60 SEC REST
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
EMOM35 (50 SEC ON; 10 REST)
1: MAX SIT UP
2: MAX BOX JUMP OVER
3: MAX C2B/ PULL UP
4: MAX CAL SKI
5: MAX TTB
6: MAX SHOULDER TO OVERHEAD
7: REST
MOBILITY
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 12:00 UHR
AMRAP6
3 WALL WALKS
20 DU
2 MIN REST
AMRAP6
6 THRUSTER
6 BAR FACING BURPEE
2 MIN REST
AMRAP6
5 CLEAN & JERK
6 TTB