KW 4

MONTAG: 18:00 – 19:30 UHR

SKILL:  SUMO DEADLIFT

5X6 SUMO DEADLIFT; TEMPO: 30X2

 

18-15-12-9

CAL ROW

HAND- RELEASE PUSH UP

 

3 MIN REST

 

10-8-6-4

BURPEE PULL UP

DEADLIFT

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: SQUAT CLEAN

4X5 SQUAT CLEAN (SAME WEIGHT)

 

3 SETS OF:

4 POWER CLEAN

4 BOX JUMP 

:45 SEC REST BETWEEN SET

 

DIRECTLY INTO

 

3 SETS OF:

2 POWER CLEAN + 2 HANG POWER CLEAN

4 BAR FACING BURPEE

:45 SEC REST BETWEEN SETS

 

DIRECTLY INTO:

 

3 SETS OF:

2 POWER CLEAN + 2 SQUAT CLEAN

30 DU

:45 SEC REST BETWEEN SETS

 

DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!

4X12 HIP THRUST (CLIMBING WEIGHTS)

 

10-9-8-7-6-5-4-3-2-1

POWER SNATCH

180 M RUN

 

ACCUMULATE FOR QUALITY:

2 MIN KB FRONT RACK HOLD

2 MIN KB WALLSIT

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

3 X SUPERSET:

6 INCLINE CLOSE GRIP BENCH PRESS; TEMPO 31X0

6 DB CHAINSAW ROW EACH ARM

:90 SEC REST

 

AMRAP 6

3 WALL WALKS

20 DU

 

2 MIN REST

 

AMRAP 6

6 THRUSTER

6 BAR FACING BURPEE

 

2 MIN REST

 

AMRAP 6

4 POWER SNATCH

6 TTB

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

PARTNER WOD

FOR TIME

 

80 CAL ASSAULT BIKE

60 DB CLUSTER

40 DEVIL PRESS

60 AMERICAN KB SWING

80 CAL ASSAULT BIKE