KW 36

MONTAG: 18:00 – 19:30 UHR

SKILL: HANDSTAND

 

4 SUPERSETS

8 STRICT PRESS

10 PRONE TRAP 3 RAISE

12 (STEP) HIGH PLANK WALK 

 

EMOM 16

1: 40 DU

2: 1 ROUND OF CINDY

 

3 SETS

15 CAL BIKE

15 DB SPRAWL

20 DB PUSH PRESS

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

 

3X5 SNATCH GRIP BEHIND THE NECK PRESS (HOLD 5 SEC AT THE TOP)

3X 10 OVERHEAD SQUAT

 

FOR TIME

4 ROUNDS

30 SEC SKI

6 ALT. SINGLE ARM DEVIL PRESS

12 SINGLE ARM OVERHEAD WALKING LUNGE

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

3X 6-8 X 1 ¼ BENCH PRESS

3X 10-20 SEC RING DIP SUPPORT / 4-6 RING DIP

 

AMRAP 15

15 WALL BALL

15 PUSH UP

15 MOUNTAIN CLIMBER

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

IN TEAMS OF TWO (SWITCH WHENEVER YOU WANT)

 

60 CAL ROW

50 BOX JUMP OVER

60 BURPEE OVER THE BAR

50 DEADLIFT

60 CAL ROW

50 POWER CLEAN