-MONTAG-

18:00-19:00 

Every 4min. x 4 Rounds:

5 Back Squats (% deload week)

10 DB Bent Over Rows

50 Double Unders

Round 1) 40%

Round 2) 50%

Round 3) 50%

Round 4) 60%

12min. AMRAP:

8 Front Rack Lunges 42,5/30

8 Wall Balls 9/6

8 Cal Row

+ 2/2/2 per round!

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

ACHTUNG! Heute finden ausnahmsweise HYROX-Kurse statt. Wer trotzdem Lust auf funktionale Fitness hat:

Every 4min. x 5 Rounds:

5 Power Clean and Jerks

immediately into;

400m Run

Round 1: @50%

Round 2: @60%

Round 3: @65%

Round 4: @70%

Round 5: @75%

+

10min. to get as far as possible….

10-20-30-40-50

American KB Swings 24/16

Push-Ups

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

“Deadlift Recovery Week”

Every 3min. x 10 Rounds:

10 Cal Bike

10 Cal Row

10 Toes-To-Bar

3 Deadlifts (see below)

*Rounds 1,2,3,4 40%

Rounds 5,6,7,8 50%

Rounds 9 and 10 60%

Optional Extra Credit:

200 Russian Twists mit 15/10kg

(Left+Right= 2 reps)

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

EMOM x 3min.

3 Power Snatch

EMOM x 3min.

2 Power Snatch

EMOM x 3min.

1 Power Snatch

immediately into;

EMOM x 3min.

3 Power Cleans

EMOM x 3min.

2 Power Cleans

EMOM x 3min.

1 Power Clean

10min. AMRAP:

10 Pull-Ups

15 Wall Balls (9/6)

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Z-Press / Strict Press (Recovery Week)

5 x 40%

5 x 50%

5 x 50%

5 x 60%

between Sets:

1min. of your choice:

1.) Double Unders

2.) Lateral DB Raises

3.) Ski Erg

20min. to finish…

10-9-8-7-6-5-4-3-2-1

Devil Press 22,5/15

200m Run

Accessory Work – Optional:

3 Sets:

1min. on 1min. off wighted planks

-SAMSTAG-

11:00-12:30 

Get as far as possible in 35min…

50 Power Snatches 50/35

immediately into;

immediately into;

42-30-18

Front Squats 50/35

Toes-To-Bar

250 Wall Balls 9/6

immediately into;

42-30-18

Deadlifts 90/65

Calorie Assault Bike/Row

-SONNTAG-

11:00-12:00

30 Squat Clean and Jerk for Time (60/40)*

*every 5 Reps: 5 Burpees over Bar