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