KW 31

MONTAG: 18:00 – 19:30 UHR

 

SKILL: TTB

EMOM8:

3-6 TTB EVERY MINUTE

 

EMOM10

1-3 MIN: 4 POWER CLEAN

4-7 MIN: 3 POWER CLEAN

8-10 MIN: 2 POWER CLEAN

 

70/60 CAL ROW

80 ANCHORED SIT UP

50/ 40 CAL ROW

50 ALT. SINGLE ARM DEVIL PRESS

25/20 CAL ROW

40 SINGLE ARM DB THRUSTER

TIME CAP: 25 MIN

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

(SUPINATED OR RING) PULL UP: 4 X MAX REP (MAX 10 REPS!)

 

4 SETS FOR QUALITY:

2 WALL WALK (HOLD FOR 10 SEC)

80 M FARMERS CARRY (2X HEAVY KB)

30 DU

10 SUPERMAN

 

FREITAG: 17:30 – 18:30 UHR

EMOM 9

1: FULL MINUTE FOR CAL (BIKE OR ROW)

2: 40 SEC STRICT PRESS 

3: 40 SEC BARBELL SINGLE LEG GLUTE BRIDGE (20 SEC EACH LEG)

 

3 SUPERSETS:

5/5 TALL KNEELING LANDMINE GOBLET PRESS OUT

8/8 LANDMINE SINGLE LEG ROMANIAN DEADLIFT

8/8 LANDMINE SINGLE ARM ROW

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

3 ROUNDS:

8-10 SUMO DEADLIFT 

8/8 SINGLE ARM OVERHEAD (SCALED: GOBLET) REVERSE DROP LUNGE 

 

20-15-10

CAL ROW

DEADLIFT

 

2 MIN REST

 

15-10-5

CAL BIKE

DEADLIFT