KW 12

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

3 SETS:

A1: 8 FLOOR PRESS, 30 SEC REST

A2: 8 SINGLE ARM DB ROW, 30 SEC REST

A3: 10 TALL KNEELING HAMMER CURL (ONE DB), 30 SEC REST

3 MIN REST

 

EMOM 20

1: 30 DU

2: 3 DEADLIFT + 3 POWER CLEAN

3: 16 JUMPING LUNGE

4: MAX TTB

5: REST

 

MITTWOCH: 18:30 – 19:30 UHR:

DEADLIFT 

1: BUILD A HEAVY SET OF 10 REPS

2: 1X10 90 %, 1X10 80% 

 

8 ROUNDS NOT FOR TIME 

(SINGLE ARM DB WORKOUT)

5 DEADLIFT

5 HANG CLEAN

5 FRONT RACK SQUAT

5 PUSH PRESS

5 OVERHEAD REVERSE LUNGE 

! SWITCH ARM AFTER EACH FULL ROUND !

 

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

CORE

4 ROUNDS:

30 SEC TUCK  L SIT  HOLD

4 TURKISH SIT UP (LEFT ARM)

4 TURKISH SIT UP (RIGHT ARM)

20 RUSSIAN TWIST

 

3 SETS

12 ALT. GORILLA ROW

300M ROW 

2 MIN REST

 

AMRAP 9

1 ROPE CLIMB

5 SNATCH

 

1 ROPE CLIMB

2 SNATCH

… ADDING 1 ROPE CLIMB EVERY ROUND

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRICT PRESS: 5X3 (CLIMBING WEIGHTS)

 

75-50-25

IN TEAMS OF TWO

CAL SKI

THRUSTER

BURPEE TO TARGET

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 35

1: 15/ 20 CAL ROW

2: 5/5  KB WINDMILL

3: 20 WALL BALL

4: 10 PULL UP

5: 12 KB SUMO DEADLIFT HIGH PULL

6: 10 PUSH UP

7: REST