KW 32

MONTAG: 18:00 – 19:30 UHR

SKILL: OVERHEAD SQUAT

 

3 SUPERSETS:

8 SNATCH GRIP DEADLIFT

20 SEC HANGING L SIT

 

2 SUPERSETS

4 MIXED GRIP PULL UP

80 M DDB OVERHEAD CARRY

 

AMRAP 15

5 SQUAT CLEAN

10 PULL UP

15 DU

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

2X 8-10 DB INCLINE BUTTERFLY

3X 6-8 DB CUBAN PRESS 

 

SINGLE ARM COMPLEX:

3X 4 DB PUSH PRESS + 4 DB PUSH JERK 

 

EMOM 12

1: 10-15 CAL ROW

2: 10 FLOOR PRESS

3: 3 ROPE CLIMB

4: REST

 

FREITAG: 17:30 – 18:30 UHR

3 ROUNDS

8/8 DB PETERSON BOX STEP DOWN

10/10 SINGLE LEG GLUTE BRIDGE 

12 BANDED LEG CURL

 

3X

300 M SKILL MILL

6/6 HEAVY WINDMILL

8/8 SPLIT STANCE KB SWING

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

4 SETS FOR QUALITY

A: 6-10 DB CLEAN AND STRICT PRESS

B: 12-18 CAL ROW

C: 8-12 DB DEADLIFT

D: 8-10 DB BOX STEP UP

E: 8-10 BURPEE OVER DB