KW 48

-MONTAG-

18:00-19:00 

4min. AMRAP:

500m Row

Immediately into max rounds;

5 Front Squats 40/30

10 Pull-Ups

Rest 2min. x 4 Rounds

Round 2.) 50/35

Round 3.) 60/40

Round 4.) 70/45

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

20min. EMOM:

Min. 1) 15/12 Call Assault Bike

Min. 2) 3 Push Jerks (climbing weight)

Min. 3) Max American KB Swings 32/24

Min. 4) Rest

10min. to finish…

100 SDHP’s 42,5/30

*EMOM 5 Burpees

*Start with Burpees

-MITTWOCH-

18:30-19:30 

For Time:

2 Mile Run

100 Alternating DB Snatches 22,5/15kg

200 Push-Ups

300 Air Squats

Aufteilen nach eigenem Gusto!

CAP: 35 Min.

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Hang Power Clean (0-12min.)

5 Reps EMOM x 4min.

3 Reps EMOM x 4min.

1 Reps EMOM x 4min.

*Climbing in weigh

Deadlift (12-22min.)

5 reps EMOM x 10min.

*Climb as you feel again.

10min. AMRAP: (25-35min.)

10 Toes-To-Bar

10 Cal Assault Bike

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. EMOM:

Min. 1) 5 Bench Press

Min. 2) 60 Double unders

Min. 3) Max Pull-Ups

Min. 4) Rest

10min. EMOM:

10 Wall Balls 9/6

5 DB Power Cleans 22,5/15kg

-SAMSTAG-

11:00-12:30 

Team Saturday!

(0-15min.)

2000m Row (250m intervals)

Immediately into;

Snatch Ladder

10 Snatches @50% effort

10 Snatches @60% effort

10 Snatches @70% effort

Max @80% effort

Rest 5min.

(20-35min. )

Assault Bike 2 Miles (3,2km)

Immediately into;

Clean and Jerk Ladder

(Same %’s)

-SONNTAG-

11:00-12:00

Training Think Tank Throwdown 23

TBA

-MONTAG-

18:00-19:00

Strength:

KW46

-MONTAG-

18:00-19:00 

Every 2min. x 8 Rounds:

Row 200m

2 Power Snatch (climbing)

For Time:

50-40-30-20-10

Alt. DB Snatch 22,5/15

10 Wall Balls 9/6

50 Double Unders

CAP: 15

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

EMOM x 30min. (10 Rounds)

Min. 1)  7 Hang Power Cleans

7 Front Squats

7 Jerks

Min. 2) 15 Toes-To-Bar

Min. 3) REST

-MITTWOCH-

18:30-19:30 

Reps: 5-3-3-1-1

SUPERSET with;

Max. Reps Chin-Ups (Negatives)

*Rest 90sec. Between Sets

For Time: (Time CAP: 15min.)

10 Burpees

20 Pull-Ups

30 American KB Swings 24/16

40 Sit-Ups

50 Bench Press 60/35

40 Sit-Ups

30 American KB Swings 

20 Pull-Ups

10 Burpees

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

2 Rounds:

2min. of Plank on hands

2min. AMRAP:

Max Cals on the Rower

2min. AMRAP:

Max DB Thrusters 22,5/15

2min. AMRAP:

Max Cals on the Ski Erg

2min. AMRAP:

Max Devil Press 

2min. AMRAP:

Max Cals on the Assault Bike

*alle starten bei der Plank, der Rest der Übungen kann in der Reihenfolge variiert werden!

*1min. Rest Between Sections

*3min. Rest After 1 Round

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

5 Rounds:

Min. 1) 15/12 Cal Assault Bike

Min. 2) 15 DB Deadlifts 22,5/15

Min. 3) 15 Box Jumps 60/50

Min. 4) 8 DB Thrusters 22,5/15

Min. 5) 60 Double Unders

Min. 6) 25 Air Squats

Min. 7) Rest 

Total: 35 Mins

-SAMSTAG-

11:00-12:30 

10min. Running Clock…

100 Cal Assault Bike

50 Toes-To-Bar

25 Deadlifts 100/70

Max Muscle-Ups/Pull-Ups in remaining time

Rest 3min. After Each Round x3

-SONNTAG-

11:00-12:00

21-15-9

Clean and Jerk 50/35

400m Run after each Round.

15-12-9

Front Squats 60/40

400m Row after each Round

Cap: 25 Mins

KW 45

-MONTAG-

18:00-19:00 

Split Jerk

3 Reps out of the rack. 

SUPERSET with;

2-3 Weighted “Chin Up” (underhand grip) pull-ups

– Rest 90sec. Repeat for 4-5 sets. (18 Min Cap)

18min. AMRAP of:

6 Push Jerks 50/35

7 Burpee Pull-ups

10 American KB Swings 32/24

200m Run

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

5 Back Squats with a 40X0 Tempo

SUPERSET with;

5 Barbell Hip Thrusts

3min. AMRAP:

3 Hang Power Cleans 60/40

6 Push-Ups

9 Air Squats

Rest 1min. x 5 Rounds – optional mit steigendem Gewicht!

-MITTWOCH-

18:30-19:30 

Snatch

15min. to hit a 3RM “Touch and Go”

For Time /18 Min Cap

40 Cal Assault Bike/Row

30 Toes-To-Bar

20 Wall Balls 9/6

10 Deadlifts 100/70

5 Muscle Ups

10 Deadlifts 

20 Wall Balls 

30 Toes-To-Bar

40 Cal Assault Bike/Row

—> Row und AAB werden abgewechselt

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5 Rounds:

Min. 1) 6-8 Bench Press (heavy as possible)

Min. 2) 20/15 Cal Row

Min. 3) Max Russian Twists with 20/12,5kg Dumbbell

Min. 4) REST

Optional:

DB Bent Over Row ladder:

10 reps on the right

10 reps on the left

9 reps on the right

9 reps on the left

… All the way to 1 on each side

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Teams of Two:

1 Rounds:

2k Row, Partner in Plank Hold

2 Rounds:

100 Sit-Ups

50 Cal Ski

3 Rounds:

320m Farmers Carry (gehen, nicht rennen!)

25 synchro Burpees

-SAMSTAG-

11:00-12:30 

Open 20.5 TBA

-SONNTAG-

11:00-12:00

Open 20.5 TBA