KW 44

MONTAG: 18:00 – 19:30 UHR

SKILL: HANG POWER CLEAN

 

EMOM 6

4 POWER CLEAN

 

4-4-4-4

CLEAN PULL

 

CLEAN COMPLEX X 6

1 POWER CLEAN

1 FRONT SQUAT

1 HANG SQUAT CLEAN

 

21-15-9

SINGLE ARM THRUSTER

AMERICAN KB SWING

BURPEE

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: TTB – 10 MIN

 

EVERY 2:30 X 4

10 CAL SKI

6-8 UNBROKEN SEATED STRICT PRESS

 

2 SUPERSETS

10 BANDED LAT PULL DOWN

8 RING ROW

 

EVERY 2 MIN X 6

300/ 250 M ROW

3 POWER SNATCH

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

10-8-6-6-6 DUAL DB BENCH PRESS

 

FOR TIME

30 SEC ON – 30 SEC OFF

 

100 AIR SQUAT

80 SIT UP

60 PUSH UP

40 BURPEE

20 PULL UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

MOBILITY!

 

4 ROUNDS FOR TIME

20/ 15 CAL ROW

10 HR PUSH UP

3 WALL WALK