KW 47

MONTAG: 18:00 – 19:30 UHR

 

SKILL: HANDSTAND

 

5 ROUNDS

1:30 MIN BIKE 

3 HANG POWER CLEAN

2 REVERSE LUNGE

1 THRUSTER

 

EVERY 2 MIN X 4

6 FRONT SQUAT

 

10-8-6-4-2

POWER CLEAN

NO JUMP BURPEE

 

2 MIN REST

 

12-10-8-6-4

RUSSIAN KB SWING

ALT. BOX STEP UP

 

MITTWOCH: 18:30 – 19:30 UHR:

4 ROUNDS

8 ALT. DB PUSH PRESS

6 YOGA PUSH UP

8 CAL SKI

90 SEC REST

 

3X6-8 (BANDED) PULL UP

 

EMOM 14

EVEN: 20 ALT DB SNATCH

ODD: 30 DU

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

FOR TIME

50/40 CAL ROW

50 DEADLIFT

50 PUSH PRESS

50 PENDLAY ROW

50 FLOOR PRESS

50 BARBELL WINDSHIELD WIPER 

50 RING ROW

50/40 CAL ROW

 

TIME CAP: 30 MIN

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 12:00 UHR

5 MIN CAL ROW

4 MIN KB FARMERS CARRY MX DISTANCE

3 ALT. TURKISH GET UP

2 MIN GOBLET SQUAT

1 MIN BODY ROW

 

AMRAP 18

5 SUMO DEADLIFT HIGH PULL

10 BURPEE BOX JUMP OVER

15 PUSH UP

200 M ROW