KW 14

MONTAG: 18:00 – 19:30 UHR

 

SKILL: BACK SQUAT

FIND YOUR 1 RM IN 15-20 MIN

 

4 ROUNDS FOR TIME

30 RUSSIAN KB SWING

20 GOBLET SQUAT

600 M ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

BENCH PRESS

FIND YOUR 1 RM IN 15-20 MIN

 

AMRAP 15

10 KIPPING HANDSTAND PUSH UP

30 DU

15M DOUBLE DB FRONT RACK LUNGE

 

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

3 SETS PER ARM FOR QUALITY

2 TURKISH GET UP

4 WINDMILL

6 OVERHEAD SQUAT

 

4 SETS

2 MIN ON – 1 MIN OFF

3 ROPE CLIMB

10 POWER CLEAN

*MAX BURPEE IN REMAINING TIME

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

DEADLIFT

FIND YOUR 1 RM IN 15-20 MIN

 

EMOM 20

1: 15-20 WALL BALL

2: 10-15 CAL BIKE

3: 15-20 ALT. DB SNATCH

4: 10-15 CAL SKI

5: REST

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

100 DEADLIFT

50 CAL BIKE

80 POWER CLEAN

50 CAL BIKE

60 PUSH JERK

50 CAL BIKE

40 POWER SNATCH

50 CAL BIKE

20 THRUSTER

50 CAL BIKE