KW 33

MONTAG: 18:00 – 19:30 UHR

 

SKILL: KB SWING

EMOM8

EVEN: 8 AMERICAN KB SWING

ODD: 8 RUSSIA KB SWING

 

12-10-8-6

BACK SQUAT

ALT ROMANIAN DEADLIFT STEPS FORWARD

KB WINDMILL

2 MIN REST

 

AMRAP12

3 WALL WALK

9 TTB

6 CLEAN AND JERK

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB

3X 8-10 TTB (TTR OR SINGLE LEG)

 

SUPERSETS:

10 HIP THRUST (HOLD FOR 2 SEC ON TOP)

8-10 ROWER V UP

 

3 ROUNDS FOR TIME

12 CAL BIKE

10 PUSH UP

16 ALT DB SNATCH

20 DU

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP

3 SETS

2 STRICT 

3 KIPPING 

2 CHEST TO BAR

 

2 ROUNDS

6 KB PULL OVER

10  KB HORN BICEP CURL

12 KB GORILLA ROW

 

FOR QUALITY

2-3 SETS

10 HANDSTAND PUSH UP/

12 DB SHOULDER TO OVERHEAD

15 CAL ROW

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

TEAM OF TWO

 

10-9-8-7-6-5-4-3-2-1

POWER SNATCH

BAR FACING BURPEE

CAL BIKE