KW 23

MONTAG: 18:00 – 19:30 UHR

FEIERTAG – KURS ENTFÄLLT

 

MITTWOCH: 18:30 – 19:30 UHR:

8 X 1 ¼ BACK SQUAT

4 X 1.1.1.1 POWER SNATCH (SAME WEIGHT)

 

16-14-12-10-8-6-4-2

CAL BIKE

PUSH UP

SIT UP

 

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

EMOM 32 

1: 15 CAL CARDIO (SWITCH BETWEEN SKI, ROW AND SKILL MILL)

2: 10 KB SUMO DEADLIFT HIGH PULL

3: 10 GOBLET BOX STEP OVER

4: 15 AMERICAN KB SWING

5: 12 KB SINGLE ARM PUSH PRESS

6-8: REST

 

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

2 SETS

10 DB UPRIGHT ROW

8 HALF KNEELING KB HALO

6/6 SINGLE ARM ARNOLD PRESS

 

3 SETS FOR QUALITY

10 DB FLOOR PRESS

5 DIPS

60 SEC REST

10 PUSH UP

3 WALL WALK
SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO:

10 ROUNDS FOR TIME

PARTNER A:

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

 

PARTNER B:

12 CAL ROW