KW 51

MONTAG: 18:00 – 19:30 UHR:

EVERY 3 MIN X 4

5 BACK SQUAT (2 SEC DOWN)

 

EVERY 3 MIN X 3

5 FRONT SQUAT (2 SEC DOWN)

 

3 SETS

5/5 PLATE BOX PISTOL

12-15 BANDED HIP ABDUCTION

 

FOR QUALITY

600/ 480 M ROW

30 ALT. FRONT RACK REVERSE LUNGE

30 RING ROW

400/ 320 M ROW

20 ALT. FRONT RACK REVERSE LUNGE

20 RING ROW

200/160 M ROW

10 ALT. FRONT RACK REVERSE LUNGE

10 RING ROW

TC 20 MIN

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SUPERSETS

6-8 DB PRONE ROW

8 DIPS

 

2 SUPERSETS

5 STRICT (NEGATIVE) PULL UP

10 PLANK BODY SAW

 

8 ROUNDS:

1 MIN ON – 1 MIN OFF

AS MANY TTB AS POSSIBLE

20 DU

4 DB THRUSTER

MAX TTB

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

FREITAG: 17:30 – 18:30 UHR

SKILL: TTB

EMOM8

5 TTB/ KNEE RAISES

 

3 ROUNDS

10 SEATED LEG LIFT OVER KB

10 STRAIGHT LEG KB SIT UP

30 SEC FROG POSE HOLD

 

EVERY 3 MIN X 5

3 POWER CLEAN

3 FRONT SQUAT

3 PUSH JERK

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

KURS ENTFÄLLT – FROHE WEIHNACHTEN