KW 49

MONTAG: 18:00 – 19:30 UHR:

 

SKILL: TTB 10 MIN

EVERY 2 MIN X 5

6-8 UNBROKEN + 6 CAL SKI

 

EVERY 2 MIN X 5

5 PUSH JERK (HOLD 2 SEC IN DIP AND 2 SEC OVERHEAD ON EVERY REP)

 

EVERY 2 MIN X 5

8-8-6-6-6 STRICT PRESS

 

EMOM 12

1: 10 GHD (MEDBALL) SIT UP

2: 45 SEC ROW/ BIKE

3: 10 BENT OVER ROW

4: REST

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

FRONT SQUAT: FIND A 3 RM IN 12 MIN

 

3 SETS

16 LATERAL DB BOX STEP OVER 

 

16-12-8-12-16

CAL BIKE

PULL UP

TTB

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

FREITAG: 17:30 – 18:30 UHR

SUPERSET:

10-9-8-7-6-5-4-3-2-1

BARBELL CURL

1-2-3-4-5-6-7-8-9-10

PUSH UP

 

AMRAP 15

1-2-3-4-5-X

WALL WALK

2-4-6-8-X

BURPEE

3-6-9-12-X

BUTTERFLY SIT UP

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

5 ROUNDS

2 MIN BIKE (MODERATE PACE)

3 POWER CLEAN

2 HANG SQUAT THRUSTER

 

EVERY 2 MIN X 5

160 M RUN

8 ALT. KB SNATCH

8 ALT. GOBLET REVERSE LUNGE

 

3 ROUNDS

7 MIN AMRAP

7 WALL BALL

7 CAL BIKE

REST 2 MIN AFTER EACH ROUND