KW 52

 

MONTAG: 18:00 – 19:30 UHR:

ENTFÄLLT 

 

DIENSTAG: 11:00 – 12:30 UHR:

WEIHNACHTSSPECIAL

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: DEADLIFT

 

2 ROUNDS

10 BANDED PULL APART

10/10 COBRA CURTSY SQUAT

10 WIDE STANCE COBRA GOOD MORNING

 

3X6 SUMO DEADLIFT (SAME WEIGHT; HEAVIER THAN LAST WEEK)

 

3 SETS:

8/8 COSSACK SQUAT

10-12 DB GLUTE BRIDGE FLOOR PRESS

 

4 ROUNDS FOR TIME

40 DU

30 DEADLIFT

20 CAL BIKE

10 POWER CLEAN

RX: 40/25 KG

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: OH SQUAT

3X8 OVERHEAD SQUAT

 

3X 10 ALT. SNATCH GRIP OVERHEAD REVERSE LUNGE

 

EVERY 2 MIN X 4

6 DROP SNATCH

 

AMRAP 16

20 ALT. DB SNATCH

5 SINGLE ARM OH SQUAT LEFT ARM

10 SINGLE ARM DB PUSH PRESS LEFT ARM

5 SINGLE ARM DEVIL PRESS LEFT ARM

5 SINGLE ARM OH SQUAT RIGHT ARM

10 SINGLE ARM DB PUSH PRESS RIGHT ARM

5 SINGLE ARM DEVIL PRESS RIGHT ARM

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

ENTFÄLLT – RUTSCHT GUT REIN <3