-MONTAG-
18:00-19:00
Strength:
2 Front Squat + 2 Jerk Complex
17min. to work up to a heavy complex of:
2 Front Squats + 2 Push or Split Jerks (Out of the rack)
Metcon
17min. to get as far as possible…
5 Rounds:
10 Thrusters 42,5/30
15 Pull-Ups
30 Double Unders
immediatley into;
AMRAP in remaining time…
10 Front Rack Lunges
15 American KB Swings 32/24
30 Double Unders
19:00-20:00
Siehe oben.
-DIENSTAG-
18:00-19:00
HYROX!
Optionales Programm:
35min. to finish…
400m Run
400m Row
20/15 Cal Assault Bike
immediately into;
5 Rounds:
10 Bench Press 60/35
10 SDHP’s 50/35
immediately into;
400m Run
400m Row
20/15 Cal Assault Bike
immediately into;
5 Rounds:
10 Bench Press
10 SDHP’s
-MITTWOCH-
18:30-19:30
EMOM x 3min.
2-3 Power Snatch From The High Hang
EMOM x 3min.
2-3 Power Snatch From The Low Hang
EMOM x 3min.
2-3 Power Snatch From The Floor
2min. Transition to Power Cleans
(Gleiche Sequenz, aber mit Power Cleans)
21-15-9
Alt. DB Snatch 22,5/15
Toes-To-Bar
Immediately into;
21-15-9
DB Hang Clean and Jerk
Toes-To-Bar
*Time CAP: 12min.
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
Teams of 2: Only 1 person works at a time:
3000m Row (Switch every 250m)
200 Double Unders (each)
100 Burpees
100 Jerks 60/40
Time CAP: 35min.
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
Back Squat (2-2-2-2-2)
3 Rounds:
Min. 1) Max Cal Row
Min. 2) Max Push Press 42,5/30
Min. 3) Max American KB Swings
Min. 4) Max Double Unders
Min. 5) Max SDHP’s 42,5/30
Min. 6) Max Sit-Ups
Min. 7) Rest
Ziele:
Min. 1) 15-20 Cals
Min. 2) 10-20 reps
Min. 3) 15-25 reps
Min. 4) 60-75 reps
Min. 5) 10-15 reps
Min. 6) 20-25 reps
Min. 7) Rest
-SAMSTAG-
11:00-12:30
35min. to finish…
5 Rounds:
24 Cal Assault Bike
18 Deadlifts 70/50
12 Hang Power Cleans
150 Toes-To-Bar
5 Rounds:
24 Cal Assault Bike
18 Deadlifts
12 Hang Power Cleans
150 Burpees
-SONNTAG-
11:00-12:00
For Time:
Barbell: 40/25kg
21 Overhead Squats
15 Lateral Burpees
9 Thrusters
21 Burpees
15 Thrusters
9 Overhead Squats
21 Thrusters
15 Overhead Squats
9 Lateral Burpees
Cap: 18 Mins