KW31

Montag

18:00-19:00

Deadlift

Heavy Single in 15 min.

For Time:

„Rowing Cindy“

AMRAP20’

5 Pull Ups
10 Push Ups
15 cal Row

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Back Squat

5 x 3 as heavy as possible/ Rest 2-3’ between sets

For Time (Team of 2):

„I go, you go“

10 Runden (Jeder 5):

6 Bench Press (70/50 kg)
8 Jumping Squats
12/8 cal Bike

Donnerstag

10:00-11:00

„Dirty Thirty“

For Time:

30 Box Jumps (60/50 cm)
30 Jumping Pull Ups
30 Kettlebell Swings (24/16 kg)
30 Walking Lunges
30 Knees to Elbows
30 Push Presses (30/20 kg)
30 Sit Ups
30 Wall Balls (9/6 kg)
30 Burpees
30 Double Unders

20:00-21:00

Calisthenics!

Freitag:

17:30-18:30

Clean Pull + Power Clean

Every 90“ x 10

1 + 1 (aufsteigendes Gewicht)

2 Rounds For Time:

18/15 cal Row
15 Thrusters (40/30 kg)
12 C2B Pull Ups
200 m Run

Samstag:

10:00-11:00

Calisthenics!

11:00-12:00

Weightlifting!

Sonntag:

11:00-12:00

„Sunday Mash“

2 Rounds for time (Kein Team Workout)

50 Double Unders
10 Hang Power Cleans (50/30 kg)
10 Overhead Squats (50/30 kg)

Rest 5’

For Time:

50 V-Ups
50 cal Ski

Rest 5’

AMRAP7’

10/7 cal Row
7 Wall Balls (9/6 kg)

KW30

Montag

18:00-19:00

Deadlift

5 x 3 as heavy as possible/ Rest 2-3’

For Time:

EMOM20’
1 – 10-15 Kettlebell Swings (32/20)
2 – 15/12 cal Row
3 – 8-12 Burpees
4 – Max Strict Pull Ups
5 – Rest

Dienstag

18:00-19:00

HYROX!

Mittwoch

17:30-18:30 & 18:30-19:30

Back Squat

5 x 5 as heavy as possible/ Rest 2-3’ between sets

For Time (Team of 2):

100 cal Assault Bike
100 Hang Power Cleans (60/40)
100 cal Row

Donnerstag

10:00-11:00

Snatch Grip Pendlay Row + Close Grip Bench Press

4 x 6-8 + 6-8/ Rest 2’

AMRAP12’

6 Burpee Box Jumps (60/40 cm)
8 Air Squats
10 Dumbbell Snatches (22,5/15 kg)

20:00-21:00

Calisthenics!

Freitag:

17:30-18:30

Snatch Pull + Power Snatch

Every 90“ x 10

1 + 1 (aufsteigendes Gewicht)

5 Intervals, each for time of:

5 Bar Muscle Ups/ 10 (C2B) Pull Ups
10 V-Ups
15/12 cal Bike

Samstag:

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

3-3-3-3-3 Push Press
1-1-1-1-1 Push Jerk

Rest 2’ between sets

For Time:

6 – 9 – 12
Burpees
Dumbbell Thruster (2 x 20/ 2 x 12,5 kg)

Rest 5’

12 – 9 . 6
Dumbbell Thruster „“
Burpees