KW 41

MONTAG: 18:00 – 19:30 UHR

 

SKILL: HANDSTAND

 

3 SETS

6 HALF KNEELING KB STRICT PRESS (RIGHT ARM)

6 SNATCH HIGH PULL (RIGHT ARM)

6 HALF KNEELING KB STRICT PRESS (LEFT RM)

6 SNATCH HIGH PULL  (LEFT ARM)

12 PLANK KB PULL THROUGH

 

“DT”

5 ROUNDS

12 DEADLIFT

9 HANG POWER CLEAN

6 PUSH JERK

 

MITTWOCH: 18:30 – 19:30 UHR:

3 ROUNDS

10 HIP THRUST

20 SEC REST

30 RUSSIAN KB SWING

 

4 ROUNDS

250 M ROW

16 ALT KB GORILLA ROW

30 DU

16 ALT KB CURTSY SQUAT

10 BURPEE

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

10,8,8,8  DB PRONE ROW

 

6 MIN FOR

20 DUAL KB FARMERS CARRY

20 M KB OVERHEAD CARRY RIGHT ARM

20 M KB OVERHEAD CARRY LEFT ARM

 

AMRAP 20

500 M SKI

15 TTB

10 BACK SQUAT (FROM FLOOR)

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EVERY 2 MIN X 5

6-8 Z PRESS

 

AMRAP 20

20/ 15 CAL ROW

15 GROUND TO OVERHEAD

 

4 SETS:

8 RING ROW (HOLD FOR 2 SEC)

20 ALT DB RENEGADE ROW

90 SEC REST