KW 48

-MONTAG-

18:00-19:00 

4min. AMRAP:

500m Row

Immediately into max rounds;

5 Front Squats 40/30

10 Pull-Ups

Rest 2min. x 4 Rounds

Round 2.) 50/35

Round 3.) 60/40

Round 4.) 70/45

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

20min. EMOM:

Min. 1) 15/12 Call Assault Bike

Min. 2) 3 Push Jerks (climbing weight)

Min. 3) Max American KB Swings 32/24

Min. 4) Rest

10min. to finish…

100 SDHP’s 42,5/30

*EMOM 5 Burpees

*Start with Burpees

-MITTWOCH-

18:30-19:30 

For Time:

2 Mile Run

100 Alternating DB Snatches 22,5/15kg

200 Push-Ups

300 Air Squats

Aufteilen nach eigenem Gusto!

CAP: 35 Min.

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Hang Power Clean (0-12min.)

5 Reps EMOM x 4min.

3 Reps EMOM x 4min.

1 Reps EMOM x 4min.

*Climbing in weigh

Deadlift (12-22min.)

5 reps EMOM x 10min.

*Climb as you feel again.

10min. AMRAP: (25-35min.)

10 Toes-To-Bar

10 Cal Assault Bike

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. EMOM:

Min. 1) 5 Bench Press

Min. 2) 60 Double unders

Min. 3) Max Pull-Ups

Min. 4) Rest

10min. EMOM:

10 Wall Balls 9/6

5 DB Power Cleans 22,5/15kg

-SAMSTAG-

11:00-12:30 

Team Saturday!

(0-15min.)

2000m Row (250m intervals)

Immediately into;

Snatch Ladder

10 Snatches @50% effort

10 Snatches @60% effort

10 Snatches @70% effort

Max @80% effort

Rest 5min.

(20-35min. )

Assault Bike 2 Miles (3,2km)

Immediately into;

Clean and Jerk Ladder

(Same %’s)

-SONNTAG-

11:00-12:00

Training Think Tank Throwdown 23

TBA