KW 46
MONTAG: 18:00 – 19:30 UHR
SKILL: SQUAT SNATCH
EMOM8
1: 6-8 SNATCH PULL
2: 6-8 BEHIND THE NECK SNATCH GRIP STRICT PRESS
3: 6-8 OHS
4: 6-8 MUSCLE SNATCH
2 MIN REST
EMOM8 WITH WEIGHTS
1: 5 SNATCH PULL
2: 5 BEHIND THE NECK SNATCH GRIP STRICT PRESS
3: 5 OHS
4: 5 POWER SNATCH
4X8 SNATCH GRIP DEFICIT DEADLIFT
AMRAP20
2 HSPU
4 MAN MAKERS
6 POWER CLEAN
8 WALL BALL
10 TTB
MITTWOCH: 18:30 – 19:30 UHR:
EVERY 2:30 MIN X 4
6 BOX BACK SQUAT
EVERY 3 MIN X 5
8/8 FRONT FOOT ELEVATED SPLIT SQUAT + 6 JUMPING AIR SQUAT
3 ROUNDS FOR TIME
250 M ROW
20 RUSSIAN KB SWINGS
15 DU
80 M RUN
5 GOBLET SQUAT
DONNERSTAG: 17:00 – 18:00 UHR
HYROX
DONNERSTAG: 19:45 – 20:45 UHR
CALISTHENICS
FREITAG: 17:30 – 18:30 UHR
EMOM35
1: MAX SIT UP
2: 12 BOX JUMP OVER
3: MAX C2B/ PULL UP
4: 10-12 CAL SKI
5: MAX TTB
6: 15 DB DEADLIFT
7: REST
MOBILITY
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SAMSTAG: 12:30 – 13:30 UHR
CALISTHENICS
SONNTAG: 11:00 – 12:00 UHR
AMRAP6
3 WALL WALKS
20 DU
2 MIN REST
AMRAP6
6 THRUSTER
6 BAR FACING BURPEE
2 MIN REST
AMRAP6
4 CLEAN AND JERK
6 CAL BIKE