KW 29

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

EMOM12

1: 8-10 ROTATIONAL MED BALL TOSS

2: 50 SEC TOE TAPS 

3: 5-8 PUSH UP

4: 10 LYING VERTICAL TOSS

 

4 ROUNDS

5 DIP

10 BARBELL FLOOR PRESS

15 CAL BIKE

10 RENEGADE ROW

 

DIENSTAG: 18.00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

4X 6-8 BOX SQUAT

3X 10-12 BANDED HAMSTRING CURL

 

AMRAP 12

20 DU 

3 WALL WALK

12 CAL BIKE

 

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

3X5 BEHIND THE NECK SNATCH GRIP PRESS (5 SEC HOLD AT TEH TOP)

 

EVERY 3 MIN X 4

3 FRONT SQUAT + 3 STRICT PRESS 

 

3 SETS

200 M SKILL MILL 

15 M SLED PULL

10 HAND RELEASE PUSH UP

 

FREITAG: 17:30 – 18:30 UHR

3X 16 ALT. BARBELL BACK RACK WALKING LUNGE 

 

3 SUPERSETS

8/8 DB ROW

12 BANDED FACE PULL

 

12-10-8-6-4

CAL ROW

GOBLET BOX STEP UP

SIT UP

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

AMRAP 15

10 SQUAT CLEAN

15 DB PUSH PRESS

 

5 MIN REST

 

5 ROUNDS FOR TIME

400 M RUN 

12 OH SQUAT