KW 19

MONTAG: 18:00 – 19:30 UHR

SKILL: SNATCH

 

SNATCH BALANCE

EVERY 2 MIN X 5 SETS

4 SNATCH BALANCE 

 

4 SETS:

2 HANG SNATCH + 3 OVERHEAD SQUAT

 

20 CAL BIKE

20 DUAL DB SQUAT CLEAN

20 TTB

15 CAL BIKE

15 DUAL DB THRUSTER

15 TTB

10 CAL BIKE

10 DUAL DB DEVIL PRESS

10 TTB

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 2 MIN X 3 SETS

5 FRONT SQUAT 80 %

 

5 MIN REST

 

EVERY 2 MIN X 4

3 POWER CLEAN *2 SEC PAUSE BELOW KNEE

 

21*-15*-9*

PISTOL SQUAT

PUSH UP

*50 DU

 

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

SUPERSET:

3X8 HALF KNEELING LANDMINE PRESS (EACH ARM)

3X10 LANDMINE OVERHEAD SIT UP

60 SEC REST 

 

SUPERSET:

3X10 DB BIZEP CURL

3X10 DB UPRIGHT ROW

60 SEC REST

 

EMOM 15

1)12 PLATE RUSSIAN TWIST

2)10 HANG SQUAT CLEAN

3)10 PLATE GROUND TO OVERHEAD

4)10 PUSH PRESS

5)10 CAL ROW

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

4 SETS

1 PUSH PRESS

3 PUSH JERK

2-4 STRICT HANDSTAND PUSH UP/ PIKE HSPU

 

3 ROUNDS FOR QUALITY

6 BURPEE PULL UP

10 ELBOW TO TALL PLANK

16 ALT. JUMPING LUNGE

45 SEC BIKE 

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

SKILL: DU

EMOM 10: 1 MIN ON; 1 MIN OFF

 

FOR TIME

“12 DAYS OF CHRISTMAS” STYLE

1 THRUSTER

2 HANG POWER CLEAN

3 DEADLIFT

4 BURPEE

5 TTB

6 BOX JUMP

7 HAND RELEASE PUSH UP

8 REVERSE LUNGE

9 AMERICAN KB SWING

10 SIT UP

11 WALL BALL

12 CAL BIKE