KW 45

MONTAG: 18:00 – 19:30 UHR

SKILL: PULL UP

 

5 SUPERSETS

8-8-6-6-6 BENCH PRESS

20 SEC REST

MAX RING DIP / MAX SEC RING SUPPORT HOLD

 

3 SUPERSETS

MAX RING PULL UP

15 BAND PULL APART

 

4 ROUNDS FOR TIME

10 CAL SKI

10 SHOULDER TO OVERHEAD

10 WALL BALL

 

MITTWOCH: 18:30 – 19:30 UHR:

PUSH JERK (FIND YOUR 3 RM IN 12 MIN)

 

EMOM 30

1: 30 SEC BURPEE UNBROKEN

2: MAX GHD WEIGHTED BACK EXTENSION

3: MAX TURKISH GET UP

4: MAX COSSACK SQUAT

5: SINGLE ARM KB SWING

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

10 GOOD MORNING

 

4X 8 SNATCH GRIP DEADLIFT + 6-10 NORDIC HAMSTRING CURL

 

1-2-3-4-5-6

SHUTTLE RUN (15 M FORWARD AND BACK = 1)

6-8-10-12-14-16

POWER CLEAN

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX – RACE GRUGAHALLE!!!

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

 

SONNTAG: 11:00 – 12:00 UHR

3 ROUNDS

8/8 BARBELL BULGARIAN SPLIT SQUAT

16 ALT. DDB BOX STEP UP

6-10 NORDIC HAMSTRING CUR

 

FOR TIME

CASH IN: 800/ 600 M ROW

THEN 8 ROUNDS

6 HANG SQUAT CLEAN

6 DEADLIFT

6 BURPEE OVER THE BAR