KW 10

MONTAG: 18:00 – 19:30 UHR

 

5 SETS FOR QUALITY

4 FRONT SQUAT

8 BACK SQUAT

2 MIN REST

 

FOR TIME

3 ROUNDS

10 CAL BIKE

12 JUMPING LUNGE

8 TTB

10 CAL SKI

 

MITTWOCH: 18:30 – 19:30 UHR:

4 X 8 BENCH PRESS, TEMPO 31X2, SAME WEIGHT

 

EMOM 32

12 CAL ROW

15 WALL BALL

12 CAL ROW

10 SPRAWL & POWER CLEAN

 

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

4 X 8 ALT. ARNOLD PRESS

4 X 10 LATERAL RAISE 

 

AMRAP 23

23 AIR SQUAT

23 PUSH UP

23 RUSSIAN KB SWING

23 LUNGE

23 PLAN SHOULDER TAP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

3 X 10 CYCLIST FRONT SQUAT (CLIMBING WEIGHTS)

 

AMRAP 5

1-2-3-4…

HAND RELEASE PUSH UP

+5 CAL BIKE

 

2 MIN REST

 

AMRAP 5

2-4-6-8…

TTB

+5 CAL ROW

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

OPEN WOD 22.2

 

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

DEADLIFT (100/70 KG)

BAR FACING BURPEE

TC: 10 MIN