KW 49
-MONTAG-
18:00-19:00
Push Jerk
4 working sets:
8-10 Push Jerks
immediatley into;
10 DB Lateral Raises on each arm
immediatley into;
50 Double unders
Rest 90sec.
15min. AMRAP:
8 Pull-Ups
8 DB Hang Clean and Jerks 22,5/15kg / 4 pro Arm
8 Burpees
8 Box Jumps 60/50cm
19:00-20:00
Siehe oben.
-DIENSTAG-
18:00-19:00
HYROX!
Optionales Programm:
20 rep Back Squat
+
15min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 TTB
Min. 3) 5 Front Squats (from the ground) (as heavy as possible, aber unbroken)
-MITTWOCH-
18:30-19:30
EMOM x 10min.
3 Power Cleans @70% of 1RM
10 Push-Ups
EMOM x 10min.
12 American KB Swings 24/16
12 Air Squats
Accessory Work (Optional)
3 Rounds:
1min. Plank
immediately into;
1min. of Sit-Ups (Feet Anchored)
Rest 1min.
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
5 Rounds:
10 Bench Press 60/35
2 Rope Climbs
50 Double unders
—Rest 1min.—
10min. AMRAP:
15 Wall Balls 9/6
10 Russian Swings (heavy)
5 Strict Pull-Ups
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
Snatch
EMOM x 15min.
3-7 Toes-To-Bar
1 Power or Squat Snatch (climbing)
(Beide in der gleichen Minute)
For Time: (CAP: 15min.)
3 Rounds:
400m Run
15 Cal Assault Bike
15 Cal Row
15 Deadlifts 80/55
*Scaled: 10 Cals + 10 Deadlifts
*Women: 12 Cals
-SAMSTAG-
11:00-12:30
For Time: (Team Workout! <3)
2 Rounds:
50 Cal Row
25 Snatches 50/35
2 Rounds:
400m Run (80-160m intervals)
25 Clean and Jerks (same weight)
2 Rounds:
50 Cal Assault Bike
25 Thrusters (same weight)
-SONNTAG-
11:00-12:00
TTT Throwdown 24 (to be announced!)