KW 37

MONTAG: 18:00 – 19:30 UHR

 

SKILL: WALL BALL

8X 3 9 KG WALL BALL SHOT

 

4 SUPERSETS

6-8 SINGLE ARM DB HANG SNATCH (RIGHT ARM)

6-8 SINGLE ARM DB OVERHEAD SQUAT (RIGHT ARM)

6-8 SINGLE ARM DB HANG SNATCH (LEFT ARM)

6-8 SINGLE ARM DB OVERHEAD SQUAT (LEFT ARM)

2 MIN REST

 

6 ROUNDS FOR TIME

15 CAL SKI

16-20 DB SUITCASE LONG STEP WALKING LUNGE

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SUPERSETS:

10 SUMO GOOD MORNING

4-8 STRICT (BANDED) PULL UP

 

EMOM 16

1: 6 DEADLIFT + 15 DU

2: 6 FRONT SQUAT + 15 DU

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

4 SETS

12/12  SINGLE ARM DB ROW

15 SEATED DB GOOD MORNING

12 TALL KNEELING DB GOBLET PRESS

 

21-15-9

HSPU

BURPEE

DEADLIFT

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

2 ROUNDS:

 

AMRAP 6

20/16 CAL ROW

16 DB BOX STEP OVER

 

2 MIN REST

 

AMRAP 6

8 HR PUSH UP

8 PULL UP

8/8 SINGLE ARM DB CLEAN & JERK

 

2 MIN REST