KW 52

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

4 SETS

12 ALT. DB GLUTE BRIDGE BENCH PRESS

6 CAL BIKE (ARMS ONLY)

10 DB ROMANIAN DEADLIFT

6 CAL BIKE (LEGS ONLY)

 

AMRAP 20

200 M ROW

10 BURPEE BROAD JUMP

2 HANG CLEAN

ADD 2 CLEANS ECH ROUND

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

DONNERSTAG: 19:45 – 20: 45 UHR

CALISTHEINCS

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT SNATCH

EMOM 8

3 HANG SQUAT SNATCH

 

2 SETS FOR QUALITY

8/8 POWELL RAISE

8/8 DB EXTERNAL ROTATION (SEATED KNEE ON ELBOW)

 

15 MIN FOR QUALITY

2/2 TURKISH GET UP

8 GORILLA ROW

12 SUITCASE WALKING LUNGE

500/400 M BIKE