KW 39

MONTAG: 18:00 – 19:30 UHR

SKILL: FRONT SQUAT

FRONT RACK MOBILITY

 

3 ROUNDS

6 FRONT SQUAT 

6/6 BACK RACK SPLIT SQUAT

3/3 HEAVY TURKISH GET UP

 

2 ROUNDS FOR QUALITY

30 DEADLIFT (60/ 45 KG)

20 SQUAT CLEAN

10 SHOULDER TO OVERHEAD

800 M SKILL MILL

 

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DU

3X 15 DU UNBROKEN

 

10,9,8,7…1 

MUSCLE CLEAN

1,2,3,4….10

STRICT PRESS

 

2 MIN ON – 1 MIN OFF X 4

6 SNATCH

12 (SINGLE LEG) V UP

AMRAP 

PISTOL SQUAT

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

SKILL: PULL UP

3X 5 BANDED, NEGATIVE OR STRICT PULL UP

 

EMOM16

1: 6 SUITCASE KNEE OVER TOE SPLIT SQUAT R

2: 20-30 SEC ADDUCTION BIAS SIDE PLANK R 

3: 5 SUITCASE KNEE OVER TOE SPLIT SQUAT L

4: 20-30 SEC ADDUCTION BIAS SIDE PLNK L

 

AMRAP 15

2-4-6-8…*

GORILLA ROW

BURPEE

*EVERY 3 MIN 2 WALL WALK

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

20 ROUNDS FOR TIME 

IN TEAMS OF TWO (YOU GO, I GO)

 

10 CAL BIKE

5 DEADLIFT (80/55 KG)

5 POWER CLEAN

15 DU