KW 24

MONTAG: 18:00 – 19:30 UHR

SKILL: KIPPING PULL UP

 

FIND YOUR 1 RM IN 15 MIN

3 POWER CLEAN + 2 FRONT SQUAT + 1 PUSH JERK

 

3 SETS:

300 M SKILL MILL

10 PUSH UP

60 SEC REST

10 BOX JUMP OVER

300 M ROW

 

MITTWOCH: 18:30 – 19:30 UHR:

4  SUPERSETS:

6 NARROW GRIP BENCH PRESS

12-15 BARBELL BICEP CURL

 

AMRAP 15

30 DU

16 ALT. KB GORILLA ROW

20 RUSSIAN KB SWING

6 BURPEE BROAD JUMP

 

DONNERSTAG: 11:00 – 12:00 UHR 

FEIERTAGSSPECIAL

 

FREITAG: 17:30 – 18:30 UHR

3X5 SUPINATED GRIP PULL UP

3X8 DB PULL OVER

 

AMRAP 10

3 THRUSTER

3 TTB

6 THRUSTER

6 TTB

…

2 MIN REST

AMRAP 8

4 DEADLIFT

10 CAL ROW

6 DEADLIFT

10 CAL ROW

…

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

4X 12 ALT. BARBELL BACK RACK REVERSE LUNGE

 

30 SEC ON: 30 SEC OFF

100 AIR SQUAT

80 SIT UP

60 PUSH UP

40 BURPEE

20 PULL UP