KW 6

MONTAG: 18:00 – 19:30 UHR

SKILL: DU

4 X 8 SEGMENTED CLEAN DEADLIFT 

4 X 8/8 BIRD DOG ROW

 

FOR TIME

2-4-6-8-10

WALL WALKS

20-40-60-80-100

DU

 

MITTWOCH: 18:30 – 19:30 UHR:

A1: 10 GOBLET KANG SQUAT 

A2: 5/5 KB WINDMILL

A3: 8/8 SINGLE ARM RUSSIAN KB SWING 

2-3 MIN REST

 

AMRAP 6

1,2,3… C2B PULL UP 

5 CAL SKI AFTER EACH SET

 

2 MIN REST

 

AMRAP 6

1,2,3… GROUND TO OVERHEAD

15 BOX JUMP OVER AFTER EACH SET

 

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

EVERY 3 MIN X 4 SETS

15 CAL ROW

8 DB SPRAWL 

6 DB PUSH JERK

 

5 ROUNDS

15 OH SQUAT

15 BURPEE OVER THE BAR

15 WALL BALL

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4X10 HALF KNEELING STRICT PRESS (SWITCH LEG AFTER 5 REPS)

 

2 ROUNDS 

50 CAL BIKE/ ROW

40 MOUNTAIN CLIMBER

30 DU

20 GOBLET BOX STEP OVER

10 ALT TURKISH GET UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 25

10 PENDLAY ROW

10 YOGA PUSH UP

10 ROMANIAN DEADLIFT

10 HOLLOW ROCKS

250 M ROW (HARD)