KW46

-MONTAG-

18:00-19:00 

Every 2min. x 8 Rounds:

Row 200m

2 Power Snatch (climbing)

For Time:

50-40-30-20-10

Alt. DB Snatch 22,5/15

10 Wall Balls 9/6

50 Double Unders

CAP: 15

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

EMOM x 30min. (10 Rounds)

Min. 1)  7 Hang Power Cleans

7 Front Squats

7 Jerks

Min. 2) 15 Toes-To-Bar

Min. 3) REST

-MITTWOCH-

18:30-19:30 

Reps: 5-3-3-1-1

SUPERSET with;

Max. Reps Chin-Ups (Negatives)

*Rest 90sec. Between Sets

For Time: (Time CAP: 15min.)

10 Burpees

20 Pull-Ups

30 American KB Swings 24/16

40 Sit-Ups

50 Bench Press 60/35

40 Sit-Ups

30 American KB Swings 

20 Pull-Ups

10 Burpees

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

2 Rounds:

2min. of Plank on hands

2min. AMRAP:

Max Cals on the Rower

2min. AMRAP:

Max DB Thrusters 22,5/15

2min. AMRAP:

Max Cals on the Ski Erg

2min. AMRAP:

Max Devil Press 

2min. AMRAP:

Max Cals on the Assault Bike

*alle starten bei der Plank, der Rest der Übungen kann in der Reihenfolge variiert werden!

*1min. Rest Between Sections

*3min. Rest After 1 Round

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

5 Rounds:

Min. 1) 15/12 Cal Assault Bike

Min. 2) 15 DB Deadlifts 22,5/15

Min. 3) 15 Box Jumps 60/50

Min. 4) 8 DB Thrusters 22,5/15

Min. 5) 60 Double Unders

Min. 6) 25 Air Squats

Min. 7) Rest 

Total: 35 Mins

-SAMSTAG-

11:00-12:30 

10min. Running Clock…

100 Cal Assault Bike

50 Toes-To-Bar

25 Deadlifts 100/70

Max Muscle-Ups/Pull-Ups in remaining time

Rest 3min. After Each Round x3

-SONNTAG-

11:00-12:00

21-15-9

Clean and Jerk 50/35

400m Run after each Round.

15-12-9

Front Squats 60/40

400m Row after each Round

Cap: 25 Mins