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