KW 26

MONTAG: 18:00 – 19:30 UHR

 

MOBILITY 

 

SKILL: KIPPING HANDSTAND PUSH UP

 

DEADLIFT 

FIND YOUR 5 RM IN 15 MIN

 

3 ROUNDS

3 MIN ON – 1 MIN OFF

21 BARBELL Z PRESS

21 DEADLIFT

MAX BURPEE BOX JUMP OVER

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SUPERSET:

8 PUSH UP

5 (WEIGHTED) PULL UP

 

3 ROUNDS FOR QUALITY

9 DB FLOOR PRESS

9 STRICT PULL UP/ 12 BODY ROW

18 TUCK UP

 

DIRECTLY INTO

 

3 ROUNDS FOR QUALITY

12 BULGARIAN RING ROW

8 HAND RELEASE PUSH UP

30 DU

 

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

4 ROUNDS

10 DB UPRIGHT ROW

10 DB STANDING ARNOLD PRESS

10 DB HAMMER CURL

 

1500 M ROW

THEN 5 ROUNDS

4 CLUSTER

20 MOUNTAIN CLIMBER

8 POWER CLEAN

10 PISTOL SQUAT

 

FREITAG: 17:30 – 18:30 UHR

3X8 BOX SQUAT

3X10 KB SINGLE LEG ROMANIAN DEADLIFT

 

FOR TIME

16-12-8-4-2

CAL BIKE

PIKE LEG LIFT OVER 

CAL BIKE

DB RENEGADE ROW

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 15

80 M RUN

8 SINGLE ARM KB SNATCH (RIGHT ARM)

10 STRAIGHT LEG SIT UP

8 SINGLE ARM KB SNATCH (LEFT ARM)

80 M RUN

 

3 MIN REST

 

AMRAP 15

10 CAL ROW

4 DEVIL PRESS

10 SEC RING DIP SUPPORT

10 SEC CHIN OVER THE BAR HOLD