• Montag

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

Deadlift

5 x 5 as heavy as possible/ Rest 2-3’

For Time:

2 km Row

• Dienstag

18:00-19:00

HYROX!

• Mittwoch

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

AMRAP12’

6 Overhead Lunges (40/30 kg)

12 cal Row

18 Double Unders

Rest 5’

3 Rounds for time:

20 Wall Balls (9/6 kg)

10 Dumbbell Hang Clean and Jerk (22,5/15 kg x 2)

• Donnerstag

10:00-11:00

AMRAP3’/ Rest 2′ x 6 (Jedes Workout x 2)

1: 10 Kettlebell Swings (32/24 kg)

12/10 cal Assault Bike

2: 5 Overhead Squats (60/40 kg)

10 Toes to Bar

3: 5 Thrusters (60/40 kg)

10 Burpee Box Jump Overs (60/50 cm)

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Begin at 0:00

2 Rounds for time:

30 Power Cleans (50/35 kg)

20/15 cal Ski/Bike

10 Muscle Ups/Pull Ups

Begin at 20:00

2 Rounds for time:

400 m Run

20 Toes to Bar

10 Back Squats (90/60 kg)

• Samstag:

11:00-12:00

Team of 2:

42-30-18

Thruster 42,5/30

Pull Up

TC: 12’

Rest 5’

100 Burpee Box Jump Overs (60/50 cm)

TC: 12’

12:00-13:00

Weightlifting!

• Sonntag:

11:00-12:00

5-5-5-5-5 Shoulder Press

3-3-3-3-3 Push Press

Rest 2’ between sets

EMOM18’

1- 15/12 cal Row

2- 10 Kettlebell Swings (32/24 kg)

3 – AMRAP Push Ups

• Montag

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

For Time:

21-15-9

Box Jump Overs (60/50 cm)

Alternating DB-Shoulder to Overhead (22,5/15 kg x 2)

Cal Row

DB-Front Squat (22,5/15 kg x 2)

Accessory:

Romanian Deadlift

3-4 x 8-10 at 30X1/ Rest 2’

• Dienstag

18:00-19:00

HYROX!

Optional:

10 min. AMRAP Cal Assault Bike

*every 2 min. 10 Kettlebell Swings (32/24 kg)

• Mittwoch

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

Shoulder Press

3RM in 12’-15’

AMRAP4’/ Rest 3’ x 3

200 m Run

10 Burpees over Bar

Max Thrusters (42,5/30 kg)

• Donnerstag

10:00-11:00

Team of 2:

6 Rounds for Time:

35 Synchronized Wall Balls (9/6 kg) -> beide

25 Dumbbell Snatches (22,5/15 kg) -> kann aufgeteilt werden

15 Toes to Bar -> kann aufgeteilt werden

TC: 30’

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Barbell Reverse Lunge + Single Arm DB-Row

4 x 8-10/Seite + 8-12/Seite/ Rest 2’

4 Rounds for Time:

15 Bench Press (60/35 kg)

15 cal Row

60 Double Unders

• Samstag:

11:00-12:00

Team of 2:

For Time:

21-15-9

Synch. Burpees

Synch. Overhead Squats (40/30)

Synch. Pull Ups

TC: 12’

Rest 5’

10 min. to establish a 1RM Hang Power Clean

12:00-13:00

Weightlifting!

• Sonntag:

11:00-12:00

For Time:

30 HSPU -> Box HSPU -> Z-Press

30 Toes to Bar

30 cal Assault Bike/ Ski Erg

30 Dumbbell Box Step Over ( 2 x 22,5/ 15 kg)

15 m Dumbbell Overhead Walking Lunge rechts (22,5/15 kg)

15 m Dumbbell Overhead Walking Lunge links (22,5/15 kg)

TC: 20 min.

Accessory:

Core Circuit:

3 Rounds:

10 V-Ups

10 Hollow Rocks

:30 sek. Side Plank/Seite

• Montag

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

Bulgarian Split Squat

4 x 8/Seite bei Tempo 30X1

+ Banded Bent over Row

4 x 8-10/ 2-3 min. Pause nach jedem Supersatz

For Time:

30-20-10

DB-Box Step Ups (2 x 22,5/15 kg)

Cal Row

• Dienstag

18:00-19:00

HYROX!

Optional:

EMOM for as long as Possible:

Min. 1: 1 Burpee, 1 Thruster (42,5/30), 1 Pull Up

Min. 2: 2 Burpee, 2 Thruster, 2 Pull Up

Min. 3: 3 Burpee, 3 Thruster, 3 Pull Up…

• Mittwoch

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

3 Rounds for time:

50/35 cal Ski Erg

35 Box Jump Overs (60/50 cm)

20 Toes to Bar

TC: 18’

Accessory:

3 Sets:

8 Single Arm Arnold Press/Seite

Rest 60“

20 Miniband Lateral Steps/Seite

Rest 90“

• Donnerstag

10:00-11:00

Front Squat

Build up to a heavy set of 5 in 15’

AMRAP20’

5 Pull Ups

10 Wall Balls (9 kg)

15 Deadlifts (50/35 kg)

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Barbell Reverse Lunge + DB-Seated Rear Delt Raise

4 x 6-8/Seite + 8-12/ Rest 2’

4 x 5 min. AMRAP/ 2 min. Pause

1) 2-4-6-8-10…

Power Snatch (42,5 kg/30 kg)

Bar Muscle Up -> C2B -> Pull Up -> Ring Row/assisted Pull Up

2) 9-21-15

TTB

Thruster (42,5 kg/30 kg)

Cal Bike

– alterniere zwischen den Workouts

– jedes Workout zwei mal

– versuche im zweiten Anlauf deinen Score vom ersten mal zu schlagen

• Samstag:

11:00-12:00

Team of 2:

50 Synchronized Wall Balls (9/6 kg)

30 Power Cleans (60/40 kg)

50 Synchronized Wall Balls

20 Power Cleans (80/50 kg)

50 Synchronized Wall Balls

10 Power Cleans (100/70 kg)

400 m Run

12:00-13:00

Weightlifting!

• Sonntag:

TTT Throwdown