KW 40

DIENSTAG: 18:00 – 19:00 UHR 

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SUPERSETS:

6-8 BEHIND THE NECK STRICT PRESS

6/6 HALF KNEELING PLATE CHOP 

 

EMOM 10

1: 10 THRUSTER

2: MAX PULL UP (30 SEC WORK)

 

2 MIN REST

 

EMOM 10

1: 10 OVERHEAD SQUAT

2: MAX TTB (30 SEC WORK)

 

DONNERSTAG: 17:30 – 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

3 DEADLIFT (3 SEC ECCENTRIC)

 

4 X 3.3.3

BENCH PRESS (20 SEC REST AFTER 3 REPS)

2 MIN REST AFTER EACH SET

 

AMRAP 12

9 DB FRONT SQUAT

6 DB DEVIL PRESS

3 BURPEE

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

FOR LOAD IN 10 MIN

1 SNATCH GRIP DEADLIFT

1 SNATCH HIGH PULL

1 HANG POWER SNATCH

 

FOR TIME

30-20-10

CLUSTER

CAL ROW

CHEST TO BAR PULL UP