KW 5

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

3 SUPERSETS:

A1:  6/6 BACK RACK DROP LUNGE, REST 20 SEC

A2: 6 NORDIC HAMSTRING CURL WITH PARTNER 20 SEC REST 

A3: 12 ROTATIONAL KB DEADLIFT

2-3 MIN REST 

 

IN TEAMS OF 2 

50, 40, 30, 20, 10

TTB

ALT. DB SNATCH (22,5/ 15 KG)

CAL ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

4X 5-8 NEGATIVE HANDSTAND PUSH UP (AS SLOW AS YOU CAN)

 

EMOM 20

1)12 TTB

2) 10 PUSH JERK 

3) 26 ALT. V- SIT UP

4) 8-10 POWER SNATCH

5) REST

 

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

EMOM 8: 3 FRONT SQUAT + PLANK HOLD IN REMAINING TIME

 

3 ROUNDS:

10 CRAB SLIDER

8 RING PUSH UP

4 SEC NEGATIVE RING DIP

 

150 WALL BALL FOR TIME

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

BARBELL COMPLEX FOR LOAD (PERFORM THE COMPLEX WITHOUT PUTTING BARBELL DOWN)

 

1 SNATCH GRIP DEADLIFT

1 HANG POWER SNATCH

1 OH SQUAT

TC 12 MIN

 

2 MIN ON – 1 MIN OFF

4 SETS

6 ALT SINGLE ARM DEVIL PRESS (15/ 22,5 KG)

5 DB THRUSTER 

10 CAL SKI

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

5 ROUNDS

10 POWER CLEAN

20 KB/ DB FROG PUMP

15 SEC REST

30 SEC HEAVY AMERICAN KB SWING

200 M RUN

2 MIN REST