KW 51
-MONTAG-
18:00-19:00
5 Rounds: (0-20min.)
10 Push Press (Climbing)
10 Toes-To-Bar
15 Cal Assault Bike Sprint
Rest 90sec.
150 American KB Swings 24/16
*5 HSPU’s EMOM
*Start with HSPU’s
Time CAP: 11min.
19:00-20:00 Siehe oben.
-DIENSTAG-
18:00-19:00
HYROX!
Optionales Programm:
Back Squat (20rep Week 3)
5 Rounds For Time:
50 Double Unders
40 Wall Balls (9/6)*
*Round 1: 40 Wall Balls
Round 2: 40 Pull-Ups
Round 3: 40 Push-Ups
Round 4: 40 Pull-Ups
Round 5: 40 Wall Balls
-MITTWOCH-
18:30-19:30
Every 5min. x 5 Rounds:
500m Row
5 Hang Power Cleans
5 Deadlifts
—> nutzt verschiedene Gewichte für beiden Übungen und sucht euch einen Partner 
Optional Extra Credit
Pick 1:
1.) 400m Farmer Carry
2.) 3 Sets of max unbroken barbell sit-ups 20/15kg Rest 1min. After Each Set
3.) 100 Russian Twists with 15/10kg. DB
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
EMOM x 15min:
5 Lateral Barbell Burpees
3 Front Squats (clean from the ground)
3 Push Jerks
EMOM x 10min.
Odd: 1min. Hollow Rock Hold or Flutter Kick
Even: Max Russian KB Swings 32/24
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
18min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Pull-Ups/10 C2B/5RMU
MIn. 3) 5 Snatches (50% of 1RM)// 4 Snatches (60% of 1RM) // 3 Snatches (70% of 1RM)
12min. to finish…
10-9-8-7-6-5-4-3-2-1
Devil Press 20/12,15
*50 Double Unders After Each Set
-SAMSTAG-
11:00-12:30
Teams of 2:
Get as far as possible in 35min.
2 Mile Assault Bike (Anyhow)
30 Power Clean and Jerks 60/40
2000m Row (200m Intervals)
30 Power Clean and Jerks 70/45
2 Mile Run (200m Intervals)
30 Power Clean and Jerks 80/50
-SONNTAG-
11:00-12:00
TTT Throwdown 26