KW 8

MONTAG: 18:00 – 19:30 UHR

OVERHEAD MOBILITY

SKILL: OH SQUAT

3X6 SOTS PRESS

3X6 FRONT SQUAT TEMPO: 40X1

3X8 OH SQUAT

 

9 ROUNDS

3 THRUSTER

6 CAL BIKE

9 DEADLIFT

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS:

6 Z BRADFORD PRESS

8 TALL KNEELING SNATCH GRIP PRESS

5/5 HALF KNEELING PLATE HALO

 

5-10-15-20-15-10-5

WALL BALL 

TTB

SUMO DEADLIFT HIGH PULL

 

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

4 ROUNDS

8/8 PISTOL SQUAT; 30 SEC REST

8/8 BARBELL SINGLE LEG ROMANIAN DEADLIFT; 30 SEC REST

16 ALT. JUMPING LUNGE

2:30 REST

 

EMOM 25

1: 10 DDB BURPEE

2: 10-12 CAL ROW

3: 10-12 DDB PUSH PRESS

4: 20 DU

5: REST

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4 SETS:

A1: 10 GLUTE BRIDGE KB FLOOR PRESS; TEMPO:31X2; 45 SEC REST

A2: 8-10 BOX TRICEP DIPS

2 MIN REST

 

3 ROUNDS FOR MAX REPS

1 MIN MAX CAL SKI

1 MIN MAX AIR SQUAT

1 MIN MAX CAL ROW

1 MIN MAX M FARMERS CARRY

1 MIN REST

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

FIND YOUR TODAYS 1 RM DEADLIFT

 

IN TEAMS OF TWO 

50 BOX JUMP OVER

50 RUSSIAN KB SWING (24/16 KG)

50 ABMAT SIT UP

50 DEADLIFT (70/ 50 KG)

50 BURPEE TO TARGET

50 PULL UP

50 OVERHEAD LUNGE PLATE (20/15 KG)

50 HAND RELEASE PUSH UP

50 WALL BALL SHOT (9/6 KG)

50 CAL ROW