KW 25

MONTAG: 18:00 – 19:30 UHR

SKILL: DU

10-8-6-4

STRICT PRESS* 3 SEC HOLD AT THE TOP

ALT. KB GORILLA ROW

 

4 SETS (CLIMBING WEIGHTS)

1 MUSCLE SNATCH

1 SNATCH BALANCE

1 OH SQUAT

 

EMOM 12

1: MAX DU

2: MAX PULL UP

3: MAX CAL SKI

4: MAX RUSSIAN TWIST

 

MITTWOCH: 18:30 – 19:30 UHR:

3X8-10 HEAVY BARBELL GLUTE BRIDGE 

8/8 KB CURTSY BOX STEP DOWN

 

EVERY 3 MIN X 5

10 CAL ROW/ BIKE 

10 RUSSIAN KB SWING 

MAX WALL BALL SHOT

 

DONNERSTAG: 11:00 – 12:00 UHR !! OHNE COACH !!

3-5 SETS

15 GHD HIP EXTENSIONS

12 LANDMINE IT UP

30 M SINGLE  ARM FARMERS CARRY (EACH ARM)

 

10 MIN AMRAP

12 BARBELL OVERHEAD WALKING LUNGE

10 PULL UP

8 TTB

 

FREITAG: 17:30 – 18:30 UHR

3 SETS

16 BEAR CRAWL SHOULDER TAP

1 WALL WALK

MAX SEC HANDSTAND HOLD

 

FOR TIME

4 ROUNDS

6 X 10 M SHUTTLE RUN

6 HANG CLEAN AND JERK

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF 3

AMRAP 40

MAX CAL ROW WHILE 2 OTHERS:

100 WALL BALL

100 SYNCHRO SIT UP

100 DEADLIFT

100 SYNCHRO AIR SQUAT

100 GROUND TO OVERHEAD

100 SYNCHRO PUSH UP