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