KW 51
MONTAG: 18:00 – 19:30 UHR
SKILL: TTB
STRENGTH: LEGS
3 SETS OF:
6/6 BARBELL BACK RACK LUNGE
10 KB JUMPING SQUAT
16 STEPS KB HAMSTRING MARCH
6 ROUNDS FOR TIME
24 DU
16 GOBLET SQUAT
8 TTB
DIRECTLY INTO
30 CAL SKI/ 40 CAL ROW
MITTWOCH: 18:30 – 19:30 UHR:
STRENGTH: HANDSTAND PUSH
(NEGATIVE HSPU, PIKE PUSH UP OR Z PRESS)
3X8 REPS; 50 SEC REST
3:00 MIN ON, 3:00 MIN OFF X3
12/ 10 CAL BIKE// ROW
12 HEAVY RUSSIAN KB SWING
MAX REP WALL BALL
DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!
4 SETS:
5-8 STRICT PULL UP (NEGATIV OR BANDED)
8-10 PUSH UP
15 HOLLOW ROCKS
5 ROUNDS
8 KB SUMO DEADLIFT HIGH PULL
12 BOX JUMP OVER
8 CAL BIKE
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: HEILIGABEND 10:00 – 11:00 UHR
SPECIAL TEAM OF TWO BY MARCELO
SONNTAG: 11:00 – 12:00 UHR
12 DAYS OF CHRISTMAS