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