• Montag

18:00-19:00 & 19:00-20:00

Back Squat

6 x 3 at 80 %

„Fight Gone Bad“

Three Rounds of:

1 min. Wall-Balls (9/6 kg)

1 min. Sumo Deadlift High Pulls (35/25 kg)

1 min. Box Jumps (50/40 cm)

1 min. Push Press (35/25 kg)

1 min. Row for Cals

1 min. Rest

• Dienstag

18:00-19:00

HYROX!

Optional:

4 x 4-6 Weighted Strict Pull Ups/ Rest 2-3’

AMRAP9’

3-6-9-12…

Cal Assault Bike

Toes to Bar

• Mittwoch:

18:30-19:30 & 19:30-20:30

Bench Press

6 x 3 at 80 %

Team of 2:

3 Rounds for Time:

100 Double Unders

30 Dumbbell Clean and Jerks (2 x 22,5/15 kg)

Rest 1’

4 Rounds for Time

20 cal Row

10 Burpees over the Rower

TC: 25’

• Donnerstag:

10:00-11:00

Deadlift

Build to heavy set of 5 in 10

THEN

4 x 3.3 at the heavy weight above/ Rest 2-3′

.= 10 sec. Rest

AMRAP12′

6 HSPU

12 m Single Arm DB-Overhead Lunges (22,5/15 kg)

240 m Run

Rest 2′

Tabata Russian KB-Swings (32/24 kg)

20:00-21:00

Calisthenics mit Susanne!

• Freitag:

17:30-18:30

Bankzug:

6 x 3 at 80%

* Accumulate 100 Hollow Rocks between sets

AMRAP15’

12 Deadlifts (80/50 kg)

9 Push Jerks (50/35 kg)

6 Box Jumps (70/60 cm)

3 Ring Muscle Ups

• Samstag:

11:00-12:00

Team of 2:

3 Rounds for time:

15 Power Cleans (60/40 kg)

15 cal Ski Erg

15 Pull Ups

15 cal Ski Erg

Rest 5’

For Time:

21-15-9

Overhead Squat (60/40 kg)

Run 400 m after each set

Rest 5’

2 Rounds for Time:

25 GHD Sit-Ups

20 cal Assault Bike

15 Front Squats (60/40 kg)

12:00-13:00

Weightlifting

• Sonntag:

11:00-12:00

TTT Throwdown

KW 2

-MONTAG-

18:00-19:00 

Row 1000m “Buy In”

Immediately into…

7 Rounds:

7 Front Squats 50/35

7 Toes-To-Bar

7 American KB Swings 32/24

1000M ROW „Buy Out“

Cap: 25 Min

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

3 Sets for Times:

500m Row

400m Run

2 Rope Climbs

10 HSPU

15 Ring Dips (banded)

20 Burpee Box Jump Overs 60/50cm

Rest 1:1

-MITTWOCH-

18:30-19:30 

Gruppe 1 startet beim AAB, 2 beim Row —> Cap sind 10 Minuten je Workout!

100/70 Cal Assaut Bike

*EMOM complete 5 Pull-Ups

@ 12:00

100/70 Cal Row

*EMOM complete 5 Push Jerks 50/35

Together @ 24:00:

100 Burpees

*EMOM complete 5 Hang Power Cleans 50/35

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

20min. EMOM:

Min. 1) 3 Power Snatch (climbing)

Min. 2) 15 Wall Balls

After 10min. switch to Power Clean and Jerk (Climbing)

10 Rounds:

3 Devil Press (heavy)

30 Double Unders

Time CAP: 10min.

20:00-21:00 Calisthenics 

-FREITAG- 

17:30-18:30 

Every 3min. x 10 Rounds:

15 Cal Row

10 Toes-To-Bar

3 Deadlifts (climbing)

Optional extra credit:

1.) 10 Rope Climbs or 10 legless rope climbs

2.) 400m heavy farmer carry with 2 KBs

3.) 1min. on by 1min. off of weighted planks with a partner. 3-4 Sets

4.) 6min. AMRAP: of Goblet Squats with a partner – 10 Reps I go, you go style

-SAMSTAG-

11:00-12:00

For Time:

10-1 Push-Jerks (70/45)

2-20 Pull-Ups

10 Push-Jerks, 2 Pull-Ups, 9 Push-Jerks, 18 Pull-Ups, etc.

CAP: 18 Mins

12:00-13:00 

Weightlifting

„Coaches Choice“

-SONNTAG-

11:00-12:00

TTT Throwdown 29