KW 9

MONTAG: 18:00 – 19:30 UHR

CORE FOR 3 ROUNDS:

8/8 SIDE PLANK ROTATION

8-10 BODY ROWS

5 TURKISH SIT UP + 1 TURKISH GET UP (RIGHT ARM)

5 TURKISH SIT UP + 1 TURKISH GET UP (LEFT ARM)

 

4 SETS:

4 SNATCH HIGH PULL

3 HANG POWER SNATCH

2 POWER SNATCH

1 OH SQUAT

 

AMRAP 21

5 POWER CLEAN

10 FRONT SQUAT

12 PULL UP

20 SIT UP

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SETS

8/8 SINGLE LEG BOX NEGATIVE SQUAT

8/8 SIDE PLANK CLAMSHELL HIP THRUST

 

5 ROUNDS FOR TIME

400 M RUN

30 AMERICAN KB SWING

20 KB GOBLET SQUAT

10 PUSH UP

 

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

3 X 30-60 SEC HANDSTAND HOLD

4 X 5 KIPPING HANDSTAND PUSH UP (NEGATIVE HANDSTAND PUSH UP/ PIKE PUSH UP)

 

EMOM 12

1: 40 SEC ROW 

2: 8-12 DUAL KB CLEAN

3: SEATED BOX JUMP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

5 POWER CLEAN + 1 PUSH PRESS

4 POWER CLEAN + 2 PUSH PRESS

3 POWER CLEAN + 3 PUSH PRESS

2 POWER CLEAN + 4 PUSH PRESS

1 POWER CLEAN + 5 PUSH PRESS

(CLIMBING WEIGHTS)

 

FOR TIME

10-9-8-7-6-5-4-3-2-1

DEADLIFT (BODYWEIGHT)

TTB

BURPEE OVER THE BAR

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

OPEN WOD 22.1

AMRAP 15

3 WALL WALKS

12 DB SNATCH (22,5/ 15 KG)

15 BOX JUMP OVER