KW 13

MONTAG: 18:00 – 19:30 UHR

SKILL: POWER SNATCH

 

4 SUPERSETS

6 SNATCH GRIP BEHIND THE NECK PUSH PRESS

6 SNATCH BALANCE

 

6 ROUNDS FOR TIME

25 AMERICAN KB SWING

12 KB GOBLET SQUAT

250 M ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SUPERSETS:

8 SINGLE ARM DB PUSH PRESS TEMPO: 30X1

8 PUSH UP

 

FOR TIME

20 THRUSTER (42,5/ 30 KG)

20 DEADLIFT

20 PUSH JERK

20 FRONT SQUAT

*4 BURPEES EVERY 2 MIN*

 

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

3 X 10 BULGARIAN SPLIT SQUAT (EACH LEG)

 

3 X 8 BARBELL HIP THRUST (CLIMBING WEIGHTS)

 

EMOM 16

1: 20 ELBOW TO TALL PLANK

2: 40 SEC SINGLE ARM KB FARMERS CARRY

3: 12 CAL BIKE

4: REST

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4 X 6 CUBAN PRESS 

 

4 ROUNDS

40 DU

30 AIR SQUAT

20 BURPEE

10 ALT. SINGLE ARM DEVIL PRESS

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

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

HANG SNATCH

BOX JUMP

SIT UP

SUMO DEADLIFT HIGH PULL