KW 30

MONTAG: 18:00 – 19:30 UHR

SKILL: PIKE PUSH UP

 

4 SUPERSETS:

10 SEAL ROW

10 HOLLOW ROCK

 

EVERY 5 MIN X 4

18 CAL ROW

15 HANG POWER CLEAN

AMRAP WALL BALL

(2 MIN REST)

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

KB COMPLEX

EVERY 45 SEC X 12 

4 SINGLE ARM KB SNATCH FROM THE FLOOR

3 SINGLE ARM KB SNATCH

2 SINGLE ARM KB OVERHEAD REVERSE LUNGE

 

6 ROUNDS

90 SEC ON – 90 SEC OFF

5 BURPEE

10 PUSH UP

15 AIR SQUAT

MAX SIT UP

 

FREITAG: 17:30 – 18:30 UHR

4 X 5 SPLIT JERK (3 SEC PAUSE IN CATCH)

 

60 BENCH PRESS*

*EVERY TIME YOU BREAK 80 M RUN (SPRINT)

 

AMRAP 15

5 PENDLEY ROW

10 RING ROW

12 CAL ROW

12 PLANK WALK OUT

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO

YOU GO, I GO

 

10 ROUNDS

12 CAL BIKE

9 BAR FACING BURPEE

6 POWER SNATCH