Montag

18:00-19:00

4 Sets:

6-8 Kettlebell Reverse Lunge/Seite
Rest 60“
8 Strict Press (Langhantel)
Rest 90“

AMRAP12’

16/12 cal Row
12/10 Push Ups
8 Jumping Lunges

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

4 Sets:

12-15 GHD Hip Extension
Rest 60“
Max Strict Pull Ups
Rest 90“

3 rounds for time:

800 m Run
15 Burpee Box Jump Overs (60/50 cm)
5 Thrusters (70/50 kg)

Donnerstag

10:00-11:00

Power Clean

Heavy Single in 12-15 min.

EMOM10’

1- 12/10 cal Ski Erg/Bike
2 – AMRAP Toes to Bar

Rest 5’

EMOM10’

1 – 12 Russian Kettlebell Swings (32/24 kg)
2 – AMRAP Bar Muscle Ups/C2B Pull Ups/Pull Ups

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

For Time:

3 Rounds

15 Wall Balls (9/6 kg)
10 Power Cleans (40/30 kg)

Rest 3’

3 Rounds

35 Double unders
10 Bar Facing Burpees
7 Power Snatches (40/30 kg)

Rest 3’

2 Rounds for time:

400 m Run
30 m Dumbbell Walking Lunges (2 x 20/15 kg)

KW43

Montag

18:00-19:00

Back Squat + Chin over Bar Hold

5 x 3 (aufsteigend) + max/ Rest 2’

Team of 2:

AMRAP15’

„I go, You go“

10 cal Row

10 Kettlebell Thrusters (2 x 20/12 kg)

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Deadlift + Wall Facing Handstand Hold

5 x 3 + 30-60“/ Rest 2’

• Aufsteigendes Gewicht

AMRAP20’

4 Muscle Ups/C2B Pull Ups/Pull Ups/ Ring Rows x 2

8 Deadlifts (60/40 kg)

12 Box Jumps (60/50 cm)

16 Push Ups

20 Air Squats

Donnerstag

10:00-11:00

Front Squat:

20 reps

1 min. Rest

10 reps

30 sec. Rest

5 reps

30 sec. Rest

5 reps

Gewicht bleibt das gleiche über alle Sets

3 rounds for time:

400 m Run

21 Kettlebell Swings (24/16 kg)

12 Burpees

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

For Time:

15-12-9

Overhead Squats (50/30 kg)

C2B Pull Ups/Pull Ups/Ring Rows

Rest 5’

5 Rounds for time:

9 Bar Facing Burpees

7 Power Cleans (60/40 kg)

5 Handstand Push Ups/ Pike Push Ups/DB Z-Press

Rest 3’

30/20 cal Assault Bike

KW42

Montag

18:00-19:00

Back Squat + Chin over Bar Hold

5 x 5 (aufsteigend) + max/ Rest 2’

AMRAP12’

12 Front Rack Walking Lunges (60/40 kg)

6 Shoulder to Overhead (60/40 kg)

12 Bar Facing Burpees

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Deadlift + Wall Facing Handstand Hold

5 x 5 + 30-60“/ Rest 2’

• Aufsteigendes Gewicht

AMRAP10’ Rest 2’ AMRAP5’

30 Wall Balls (9/6 kg)

20 Box Jump/Step Overs (24“/20“)

10 Dumbbell Thruster (2 x 22,5 kg/ 2 x 15 kg)

20 cal Ski Erg/Assault Bike

30 Double Unders

Donnerstag

10:00-11:00

For Time

(Time Cap: 30 min.)

50-40-30-20-10

Cal Row

10-20-30-40-50

American Kettlebell Swing (24/16 kg)

25-20-15-10-5

Toes to Bar/Knee Raises

Cash Out:

2 min. im Plank akkumulieren (geht auch nach dem TC)

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

„Sunday Mash“

10 min. to build up to a heavy Overhead Squat (aus dem Rack)

• stay safe!

Rest 3’

3 Rounds for Time:

400 m Run

21 Push Ups

12 Pull Ups

Rest 5’

2 Rounds for Time:

25 cal Assault Bike

12 Dumbbell Power Cleans (2 x 22,5/15 kg)

Cap für alles (inkl. Pause): 45’