KW 34  

MONTAG: 18:00 – 19:30 UHR

 

SKILL: FRONT SQUAT

3X10 FRONT SQUAT

 

EVERY 2 MIN X5

5 CLUSTER (CLIMBING WEIGHTS)

 

4 SETS 

10/8 CAL BIKE SPRINT

40 M KB FRONT RACK CARRY (HEAVY)

60- 90 SEC REST

 

8 MIN ROW FOR DISTANCE

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

10,8,8,8  BENT OVER ROW

 

3X8 HEEL SIT DB PRESS

 

AMRAP 10

10 TTB

5 BURPEE BOX JUMP OVER

15 CAL ROW

 

2 MIN REST

 

AMRAP 10

10 PULL UP

5 BURPEE TO TARGET

10 CAL SKI

 

FREITAG: 17:30 – 18:30 UHR

8/8 HALF KNEELING PLATE CHOP

10/ 10 DB EXTERNAL ROTATION

 

EMOM 20

1: 8-10 HAND RELEASE PUSH UP

2: 10 DB ARNOLD PRESS

3: 12-16 RENEGADE ROW

4: MAX M RUN

5: REST

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 10

20 SEC MAX CAL BIKE- 40 SEC REST

 

EMOM 10

20 SEC MAX THRUSTER (50/ 35 KG)- 40 SEC REST

 

EMOM 10

20 SEC MAX BARBELL FLOOR PRESS –  40 SEC REST