KW 7
MONTAG: 18:00 – 19:30 UHR
SKILL: SPLIT JERK
3X8 SPLIT JERK
3 ROUNDS
8 BENCH PRESS
10 DB UPRIGHT ROW
80 M DB OVERHEAD CARRY
90 SEC REST
7 MIN AMRAP
200 M SKI
10 SINGLE ARM WALKING LUNGE
8 ALT DB SNATCH
3 MIN REST
7 MIN AMRAP
8 WALL BALL
12 SIP UP
16 DU
MITTWOCH: 18:30 – 19:30 UHR:
3X8 1 ¼ BACK SQUAT (CLIMBING WEIGHTS)
7 ROUNDS FOR TIME
7 DEADLIFT
7 BAR FACING BURPEE
7 FRONT SQUAT
7 PUSH JERK
DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!
3X8 BARBELL BULGARIAN SPLIT SQUAT; TEMPO 2020 (EACH LEG)
3X10 KB COSSACK SQUAT
CORE:
4 ROUNDS
10 HOLLOW ROCK
20 SEC RIGHT SIDE PLANK HOLD
20 SEC LEFT SIDE PLANK HOLD
12 L SIT LIFT OVER
8 SUPERMAN
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
EVERY 2 MIN X 5 SETS
5 HANG POWER SNATCH (CLIMBING WEIGHTS)
21-15-9
CAL BIKE/ ROW
PUSH UP
AMERICAN KB SWING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 12:00 UHR
1 MIN ON; 1 MIN OFF:
5 ROUNDS
8 CAL CARDIO
8 THRUSTER
8 PULL UP
8 LATERAL BOX STEP UP
8 BENT OVER BARBELL ROW