KW 38

MONTAG: 18:00 – 19:30 UHR

SKILL: ROPE CLIMB

 

2 ROUNDS

10 PRONE TRAP 3 RAISE

6 SEATED DB CIRCLES

6 BICEP CURL

 

FOR QUALITY

2-4-6-8-10

THRUSTER

*250 M ROW AFTER EACH SET

 

CORE

2 ROUNDS

15 STRAIGHT LEG SIT UP

45 SEC PLANK RIGHT ARM (LEG LIFT)

1 MIN REST

45 SEC PLANK LEFT ARM (LEG LIFT)

10 RING BODY SAW

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

EMOM10

1 POWER SNATCH

1 HANG (UNDER THE KNEE) SNATCH

1 HANG (ABOVE THE KNEE) SNATCH

 

3 SETS

16 ALT. DB BENCH PRESS

12 DUMBBELL PULLOVER

20 BANDED TRICEP PRESS DOWN

 

21-15-9

DEVIL PRESS

DB PUSH PRESS

SIT UP

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

2 SETS

15 DB HIP THRUST

30 SEC REST

6/6 BACK RACK REAR FOOT ELEVATED SPLIT SQUAT

90 SEC REST

 

3 X 5 FRONT BOX SQUAT

 

EMOM 7

5 DEADLIFT  + MAX WALL BALL

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

7 ROUNDS

 

7 GROUND TO OVERHEAD

7 SUMO DEADLIFT HIGH PULL

7 TTB

7 AMERICAN KB SWING

7 BURPEE OVER THE BAR

7 PUSH UP