KW 42

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

3 ROUNDS

8/8 SINGLE ARM Z PRESS

15 DB PULL OVER

8/8 SINGLE LEG DEADLIFT + ROW

 

15-12-9-6-3

DIP

60-60-60-60-60 

DU

 

DIRECTLY INTO

 

15-12-9-6-3

INCLINE BENCH PRESS

BENT OVER ROW

KNEE RAISES

 

MITTWOCH: 18:30 – 19:30 UHR:

EVERY 2 MIN X 6 SETS

10 CAL ROW

1 POWER SNATCH

2 HANG SANATCH

 

EMOM 20

1: 4 DB THRUSTER, 6 TTB, 20 DU

2: MAX CAL SKI

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

12/12  POLIQUIN SUITCASE STEP UP

16 ALT. DB DEADLIFT WALK

12 GOBLET LOW SWITCH COSSACK SQUAT

 

500 M ROW

10-8-6

DB SINGLE ARM SQUAT CLEAN

DB RUSSIAN TWIST

 

500 M ROW

10-8-6

DB SINGLE ARM DEVL PRESS

DB STRAIGHT LEG SIT UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 10

5 STRICT PRESS TEMPO: 21X1

 

EMOM 10 

5 SPLIT JERK 

 

5 ROUNDS

10/8 CAL BIKE SPRINT

80 M DUAL KB FRONT RACK CARRY

2-3 MIN REST

 

2 SETS FOR QUALITY

15 CRUSH GRIP KB FLOOR PRESS

15 TALL KNEELING KB HORN BICEP CURL