KW 28

MONTAG: 18:00 – 19:30 UHR

12 MIN SKILL: SQUAT CLEAN

 

6X 3 POWER CLEAN + 3 FRONT SQUAT; 90 SEC REST

 

EVERY 5 MIN X 4

16 ALT. DB SNATCH

10 DDB DEADLIFT

8 DDB BURPEE (NO JUMP)

8 CAL ROW
DIENSTAG: 18:00 – 10:00 UHR

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SNATCH COMPLEX

EMOM 8

3 SNATCH GRIP DEADLIFT

2 HANG SNATCH

 

FOR QUALITY

10-8-6-4-2

RING BODY SAW

THRUSTER

DU

REVERSE LUNGE

 

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

9 MIN TTB SKILL WORK ON YOUR OWN

EMOM9: 4-6 REPS

 

4X 8 /8 BULGARIAN SPLIT SQUAT

4X10 DEFICIT BARBELL ROMANIAN DEADLIFT

 

9-12-15

CAL BIKE

KNEELING GOBLET PRESS

KB RUSSIAN TWIST

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS:

8/8 SEATED SINGLE ARM ARNOLD PRESS

10 KB TRICEP EXTENSION

8-10 LATERAL RAISE

60 SEC REST 

 

AMRAP 10

8 PUSH PRESS

6 PUSH UP

4 BURPEE PULL UP

160 M RUN

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

8 ROUNDS

ACCUMULATE AS MANY TTB AS POSSIBLE

 

1 MIN ON – 1 MIN OFF

20 DU

4 DEVIL PRESS

MAX TTB