KW 45

-MONTAG-

18:00-19:00 

Split Jerk

3 Reps out of the rack. 

SUPERSET with;

2-3 Weighted “Chin Up” (underhand grip) pull-ups

– Rest 90sec. Repeat for 4-5 sets. (18 Min Cap)

18min. AMRAP of:

6 Push Jerks 50/35

7 Burpee Pull-ups

10 American KB Swings 32/24

200m Run

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

5 Back Squats with a 40X0 Tempo

SUPERSET with;

5 Barbell Hip Thrusts

3min. AMRAP:

3 Hang Power Cleans 60/40

6 Push-Ups

9 Air Squats

Rest 1min. x 5 Rounds – optional mit steigendem Gewicht!

-MITTWOCH-

18:30-19:30 

Snatch

15min. to hit a 3RM “Touch and Go”

For Time /18 Min Cap

40 Cal Assault Bike/Row

30 Toes-To-Bar

20 Wall Balls 9/6

10 Deadlifts 100/70

5 Muscle Ups

10 Deadlifts 

20 Wall Balls 

30 Toes-To-Bar

40 Cal Assault Bike/Row

—> Row und AAB werden abgewechselt

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5 Rounds:

Min. 1) 6-8 Bench Press (heavy as possible)

Min. 2) 20/15 Cal Row

Min. 3) Max Russian Twists with 20/12,5kg Dumbbell

Min. 4) REST

Optional:

DB Bent Over Row ladder:

10 reps on the right

10 reps on the left

9 reps on the right

9 reps on the left

… All the way to 1 on each side

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Teams of Two:

1 Rounds:

2k Row, Partner in Plank Hold

2 Rounds:

100 Sit-Ups

50 Cal Ski

3 Rounds:

320m Farmers Carry (gehen, nicht rennen!)

25 synchro Burpees

-SAMSTAG-

11:00-12:30 

Open 20.5 TBA

-SONNTAG-

11:00-12:00

Open 20.5 TBA