KW 17

KW 17

MONTAG: 18:00 – 19:30 UHR

 

SKILL: TOES TO BAR 

EMOM 7

4-6 TOES TO BAR/ TOES TO RING

 

3 SETS:

6-8 FEET ELEVATED RING ROW

40 SEC PLANK HOLD

 

AMRAP 10

30 DU

20 RUSSIAN KB SWING

10 TTB

 

MITTWOCH: 18:30 – 19:30 UHR:

WOCHE 3:

BENCH PRESS: 3X6 @  70% OF YOUR 1 RM

 

5 ROUNDS FOR TIME

5/5 SINGLE ARM DEVIL PRESS INTO THRUSTER

30 DU

 

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

PUSH PRESS: BUILD TO A HEAVY SET OF 3 REPS IN 15 MIN

 

EMOM 20

1: 30 DU

2: MAX M DB FARMERS CARRY

3: 12 CAL CARDIO

4: 30 SEC HANDSTAND HOLD

5: REST

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4 SUPERSETS:

8/8 FRONT RACK REVERSE LUNGE

8/8 KB SINGLE LEG ROMANIAN DEADLIFT

 

3 ROUNDS FOR QUALITY

15 AMERICAN KB SWING

10 WALKING LUNGE

12 ASSAULT BIKE

10 PUSH UP

15 SIT UP

10 KB SUMO DEADLIFT HIGH PULL

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

WOCHE 3:

BACK SQUAT: 3X6 @ 70% OF YOUR 1 RM

 

AMRAP 16

6 PULL UP

7 HANG POWER SNATCH

10 JUMPING AIR SQUAT