KW 11

MONTAG: 18:00 – 19:30 UHR

SKILL: HANDSTAND 

4 SETS OF:

10 Z PRESS

8 PUSH UP

1O HOLLOW BANDED LAT PULL DOWN

30-60 SEC HANDSTAND HOLD

*REST 45 SEC AFTER EACH EXERCISE

 

21-15-9-6-3           

FRONT SQUAT

PULL UP

HANDSTAND PUSH UP

AMERICAN KB SWING

BOX JUMP

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SETS:

1 BACK SQUAT + 2 PUSH PRESS BEHIND THE NECK + 3 OH SQUAT

 

AMRAP 15

3,6,9,12…

CLEAN AND JERK

TTB

BURPEE

80 M SPRINT

 

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

4 X 3 HANG POWER CLEAN + 2 SQUAT CLEAN; 2 MIN REST

 

3 SETS PER ARM

2 TURKISH GET UP

4 WINDMILL

6 OVERHEAD SQUAT

 

2 ROUNDS – EACH FOR TIME

30 DU

20 AIR SQUAT

10 BURPEE

20 AIR SQUAT

30 DU

3 MIN REST

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4 SUPERSETS:

A1: 8 SPLIT STANCE ROMANIAN DEADLIFT (EACH LEG)

A2: 12 WALKING LUNGE 

 

1000 M ROW

30 POWER SNATCH

30 DEADLIFT

30 BENT OVER ROW

30 BACK SQUAT

30 POWER CLEAN

1000 M ROW

TC 22 MIN

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

OPEN WOD 22.3

21 KIPPING/ JUMPING CHIN OVER THE BAR PULL UP

42 DU/ SU

21 THRUSTER 

 

18 KIPPING/ JUMPING CHIN OVER THE BAR PULL UP

36 DU/ SU

18 THRUSTER 

 

15 CHEST TO BAR/ KIPPING/ JUMPING PULL UP

30 DU/ SU

15 THRUSTER 

TC 12 MIN