-MONTAG-
18:00-19:00
Deadlift
5 x 5 with a 30X0 Tempo
Superset immediately with;
5 x 8 Good Mornings with 30X0 Tempo
(18 Min Time Window)
For Time:
3 Rounds:
15 Cal Row
15 Wall Balls 9/6
Immediately into;
3 Rounds:
12 Cal Row
12 Wall Balls
Immediately into;
3 Rounds:
9 Cal Row
9 Wall Balls
Time CAP: 15min.
19:00-20:00
Siehe oben.
-DIENSTAG-
18:00-19:00
HYROX!
Optionales Programm:
5 x 5 Push Jerk
(Build up to something heavy)
Immediately after each set;
5 Weighted “Chin-Ups” (Untergriff)
Rest 90sec. X 4-5 sets (18 Min Time Window)
4 Rounds:
Min. 1) Max Cal Assault Bike
Min. 2) Max Pull-Ups (Regular Grip – strict)
Min. 3) Max American KB Swings 32/24
Min. 4) Rest
-MITTWOCH-
18:30-19:30
0-15min.
Run 1 Mile
Heavy Snatch (power or squat) in remaining time
*10 TTB before every set
0-15min.
Row 2000m
Heavy Clean (power or squat) in remaining time
*10 TTB before every set
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
Front Squat
5 Front Squats (clean from the ground) with a 30X0 tempo
Immediately into;
5 Bench Press with a 30X0 tempo
Rest 90sec. X 4-5 Sets (18min. Window)
60 Alt. DB Snatches 50/35
40 Wall-Balls 9/6
20 Thrusters 40/30kg
*EMOM complete 5 Burpees over Dumbbell
*Start with Burpees!
CAP:15 Mins
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
3 Rounds for Time:
10 Power Cleans 50/35
20 Lateral Burpees
30 Cal Row
CAP: 15 Mins
Min 20-30:
3 Rounds:
10 Deadlifts (100/70)
20 Cal Ski/Bike
30 Double Unders
-SAMSTAG-
11:00-12:30
Open Workout 20.4
-SONNTAG-
11:00-12:00
Open Workout 20.4
Die nächsten fünf Wochen werden wir gemeinsam mit euch jedem Samstag und Sonntag die Open zur gewohnten Kurszeit absolvieren. Wer das Workout selbstständig bzw. mit seinem Partner nachholen möchte, findet oben an der Rezeption die passenden Scoresheets. Auf ein sportliches Miteinander!