KW 22

MONTAG: 18:00 – 19:30 UHR

SKILL: CLEAN GRIP DEADLIFT

10,8,8,8 

 

3 SETS

6-8 FEET ELEVATED RING ROWS

10/10 SINGLE ARM SPLIT STANCE KB SWING

10/10 SINGLE LEG ROMANIAN DEADLIFT

 

AMRAP 30

12/10 CAL ROW

10 ALT JUMPING LUNGE

8 PULL UP 

12/10 CAL SKI

10 THRUSTER

8 TTB

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

8 PUSH PRESS TOUCH AND GO

30 SEC REST

6 HEAVY SINGLE ARM DB PUSH JERK

 

16 MIN FOR QUALITY

6 BURPEE OVER KB

8 SEATED LEG LIFT OVER KB

6 RING DIP/ KB TRICEP EXTENSION

 

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

SKILL: DU

5-10-15-10-5 UNBROKEN DU

 

10 ROUNDS FOR TIME

8/6 CAL BIKE

6 HANG SNATCH

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

SKILL: ROPE CLIMB

 

EVERY 2 MIN X 5

5 HANDSTAND PUSH UP/ 10 Z PRESS

 

10-8-6 

CAL BIKE

GROUND TO OVERHEAD

INTO

3-2-1

ROPE CLIMB

9-6-3

BARFACING BURPEE

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 25

1: 12 CAL ROW

2: 12 WALL BALL

3: 12 CAL 

4: 8 DB SPRAWL

5: REST