KW 48

MONTAG: 19:00 – 19:30 UHR:

FRONT RACK MOBILITY 10 MIN

SKILL: CLEAN AND JERK 12 MIN

 

EVERY 3 MIN X 4

1.1.1.1 DEADLIFT

3-4 PIKE PUSH UP

 

EVERY 2 MIN X 5

5 OVERHEAD SQUAT

 

AMRAP 10

6 DUAL DB FRONT SQUAT

6 DUAL DB SHOULDER TO OVERHEAD

6 BURPEE OVER DB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SUPERSETS:

8/8 KB SINGLE LEG ROMANIAN DEADLIFT

5 TALL BOX JUMP

 

2 SUPERSETS

10 SINGLE LEG GUTE BRIDGE

10/10 BANDED SIDE KICK

1 MIN ON – 1 MIN OFF

10 ROUNDS

10/ 8 CAL BIKE

MAX WALL BALL 

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

FREITAG: 17:30 – 18:30 UHR

EMOM 18 (45 SEC WORK : 15 SEC REST)

1: CAL SKI

2: HAND RELEASE PUSH UP

3: (NEGATIVE) PULL UP

4: 180 DEGREE BURPEE

5: DIP

6: REST

 

CORE:

3 ROUNDS FOR QUALITY

10/10 HALF KNEELING DB WOOD CHOP

12 TUCK UP

3/3 TURKISH GET UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

3 SETS FOR QUALITY

10 TALL KNEELING LANDMINE GOBLET PRESS OUT R

10 TALL KNEELING SINGLE ARM LANDMINE PRESS R

10 SINGLE ARM LANDMINE ROW R

30 SEC REST

10 TALL KNEELING LANDMINE GOBLET PRESS OUT L

10 TALL KNEELING SINGLE ARM LANDMINE PRESS L

10 SINGLE ARM LANDMINE ROW L

 

3 ROUNDS

16 ALT. DB INCLINE BENCH PRESS

10 HOLLOW ROCK

2 WALL WALK

 

2 X AMRAP 6

21 CAL ROW

15 DEADLIFT

9 ALT. DEVIL PRESS

REST 3 MIN