KW 8
MONTAG: 18:00 – 19:30 UHR
OVERHEAD MOBILITY
SKILL: OH SQUAT
3X6 SOTS PRESS
3X6 FRONT SQUAT TEMPO: 40X1
3X8 OH SQUAT
9 ROUNDS
3 THRUSTER
6 CAL BIKE
9 DEADLIFT
MITTWOCH: 18:30 – 19:30 UHR:
3 SETS:
6 Z BRADFORD PRESS
8 TALL KNEELING SNATCH GRIP PRESS
5/5 HALF KNEELING PLATE HALO
5-10-15-20-15-10-5
WALL BALL
TTB
SUMO DEADLIFT HIGH PULL
DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!
4 ROUNDS
8/8 PISTOL SQUAT; 30 SEC REST
8/8 BARBELL SINGLE LEG ROMANIAN DEADLIFT; 30 SEC REST
16 ALT. JUMPING LUNGE
2:30 REST
EMOM 25
1: 10 DDB BURPEE
2: 10-12 CAL ROW
3: 10-12 DDB PUSH PRESS
4: 20 DU
5: REST
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
4 SETS:
A1: 10 GLUTE BRIDGE KB FLOOR PRESS; TEMPO:31X2; 45 SEC REST
A2: 8-10 BOX TRICEP DIPS
2 MIN REST
3 ROUNDS FOR MAX REPS
1 MIN MAX CAL SKI
1 MIN MAX AIR SQUAT
1 MIN MAX CAL ROW
1 MIN MAX M FARMERS CARRY
1 MIN REST
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 12:00 UHR
FIND YOUR TODAYS 1 RM DEADLIFT
IN TEAMS OF TWO
50 BOX JUMP OVER
50 RUSSIAN KB SWING (24/16 KG)
50 ABMAT SIT UP
50 DEADLIFT (70/ 50 KG)
50 BURPEE TO TARGET
50 PULL UP
50 OVERHEAD LUNGE PLATE (20/15 KG)
50 HAND RELEASE PUSH UP
50 WALL BALL SHOT (9/6 KG)
50 CAL ROW