KW 35

MONTAG: 18:00 – 19:30 UHR

SKILL: TTB

 

4 SETS 

8 DUAL DB/ KB HANG POWER SNATCH

8 DUAL DB/ DB FRONT SQUAT

20 M DB OVERHEAD CARRY

 

4 SETS

10/10 DB TORSO ROW 

12 GOBLET CYCLIST SQUAT

 

3 SETS

80 M SPRINT

8 DUAL DB CURTSY SQUAT LEFT EG

8 DUAL DB CURTSY SQUAT RIGHT LEG

8 DB SNATCH LEFT ARM

8 DB SNATCH RIGHT ARM

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL AND STRENGTH: SNATCH

5,5,4,4,3 (CLIMBING WEIGHTS)

 

10-9-8-7-6-5

DUAL RUSSIAN KB SWING

TTB/ KNEE RAISE

 

DIRECTLY INTO:

 

8-8-7-7-6-6

CAL BIKE

KB RUSSIAN TWIST 

 

FREITAG: 17:30 – 18:30 UHR

PUSH & PULL

EMOM 10

ODD: 5 PUSH UP

EVEN: 5 PULL UP

 

3 SETS

8 UNBROKEN PUSH JERK

80 M JOG

1-2 MIN REST

 

FOR QUALITY 12 MIN

30 SEC ROW

3/3 TURKISH GET UP

2 WALL WALK + 20 SEC HOLD

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 30

1: MAX CAL ROW (45 SEC)

2: 5 POWER SNATCH

3: MAX DU (45 SEC)

4: 16 SINGLE DB BOX STEP UP

5: REST