KW 21

MONTAG: 18:00 – 19:30 UHR

SKILL: SQUAT CLEAN

 

EVERY 2 MIN X 4

4 SQUAT CLEAN

 

3 ROUNDS

6 FRONT SQUAT, TEMPO: 31X2

30 SEC REST

5 SINGLE ARM TALL KNEELING PUSH PRESS (EACH ARM)

60 SEC REST

6 OH TALL KNEELING TO STANDING (EACH LEG)

3-4 MIN REST

 

EMOM 12

1: 45 SEC RING PLANK HOLD

2: MAX CAL BIKE

3: 2-4 TURKISH GET UP

4: REST

 

MITTWOCH: 18:30 – 19:30 UHR:

12 MIN SKILL: BUTTERFLY/ KIPPING PULL UP

 

3 SUPERSETS

10 BRADFORD PRESS

40 M KB FARMERS CARRY

 

EMOM 8

1: 10 SEC BIKE (ALL OUT)

2: 12 ALT. DB RENEGADE ROW

2 MIN REST

EMOM 8

1: 10/ 8 CAL ROW

2: 20 SEC HOLLOW HOLD

 

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

TTB: EVERY MINUTE 4-6 TTB OR TTR X 10

 

3X12 BANDED LAT PULL DOWN

3X 15 M SLED PULL

 

5 ROUNDS

10 PUSH UP

10 ALT GORILLA ROW

10 SINGLE ARM KB STRAIGHT LEG SIT UP

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

ROMANIAN DEADLIFT: 4X10-12 NICE AND SLOW

 

FOR TIME

25-20-15-10-5

DB WALKING LUNGE

HAND RELEASE PUSH UP

CAL SKI

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO: I GO, YOU GO

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

POWER CLEAN

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

BURPEE OVER THE BAR