KW 27

MONTAG: 18:00 – 19:30 UHR

SKILL: PISTOL SQUAT

 

EMOM 12

1: 5/5 SINGLE ARM KNEELING DB PUSH PRESS

2: 5/5 SINGLE ARM DB OVERHEAD TALL KNEELING TO STANDING

3: TALL KNEELING HAMMER BICEP CURL

 

10-9-8-7-6-5-4-3-2-1

TTB 

RING ROW

PUSH UP

 

5-4-3-2-1

RIGHT ARM TURKISH GET UP

LEFT ARM TURKISH GET UP

WALL WALKS

TC: 20 MIN

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: RING DIP

EMOM 5: 4 RING DIP

 

AMRAP 20

5/5 KB WINDMILL

10/10 KB CLEAN AND PRESS

15 KB SUMO DEADLIFT HIGH PULL

20 AMERICAN KB SWING

 

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

FOR QUALITY 14 MIN

16 ALT. DB BENCH PRESS

8/8 DB ROW

80 M DB FRONT RACK CARRY

 

OH MY CORE:

3 SETS:

15-20 SEC L SIT HANG

15 KB STRAIGHT LEG SIT UP

15 KB RUSSIAN TWIST

 

21-15-9

PULL UP

BURPEE

JUMPING AIR SQUAT

 

FREITAG: 17:30 – 18:30 UHR

4 SUPERSETS:

HALF KNEELING LANDMINE PRESS: 6 EACH ARM

PLANK WALK UP: ALT. 12 -16 REPS

 

AMRAP6

3 MAN MAKER

20 DU

2 MIN REST

 

AMRAP6

4 CLEAN AND JERK

6 CAL BIKE

2 MIN REST

 

AMRAP6 

4 POWER SNATCH

6 CAL SKI

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

AMRAP 36- SWITCH WHENEVER YOU WANT/ NEED

5 HANDSTAND PUSH UP

25 SINGLE ARM DB THRUSTER (22,5/15 KG)

20 DEADLIFT (90/ 60 KG)

21 CAL ROW