KW 20
MONTAG: 18:00 – 19:30 UHR
SKILL: HANDSTAND
3X12 WALL WALK SHOULDER TAB
4 SUPERSETS
8/8 BACK RACK BOX STEP UP
16 ALT. COSSACK SQUAT
INTERVALLE
6 X
3 MIN ON – 2 MIN OFF
250/200 M ROW
20 RUSSIAN KB SWING
ROUND: 1,3,5: WALL BALL
ROUND: 2,4,6: BURPEE
MITTWOCH: 18:30 – 19:30 UHR:
10-8-6-4 NARROW GRIP BENCH PRESS
4-4-4-4 STRICT (BANDED) PULL UP
AMRAP 16 MIN
5 PULL UP
10 PUSH UP
15 V-UP
DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!
4X8 SNATCH GRIP DEADLIFT (SAME WEIGHT)
3X10 KB SINGLE LEG ROMANIAN DEADLIFT
10-15-20-25-30
GHD SIT UP
WALKING LUNGE (R+L=1)
CAL SKI
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
CLEAN COMPLEX
12 MIN TO BUILD A HEAVY ONE:
1 POWER CLEAN
1 HANG SQUAT CLEAN
1 FRONT SQUAT
1 PUSH PRESS
3 ROUNDS FOR TIME
40 DU
20 THRUSTER (20/ 15 KG)
80 M RUN
20 THRUSTER
40 DU
3 MIN REST BETWEEN ROUNDS
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 12:00 UHR
YOU GO, I GO X 30 ROUNDS
6/4 CAL BIKE
3 PULL UP
6 ALT. DB SNATCH
8 BOX JUMP OVER
1 ROPE CLMB