KW1

-MONTAG-

18:00-19:00 

In Teams of 2, complete as many rounds as possible in 30min.

10 Cal Row

5 HSPU’s

1 Power Clean 70/50

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX! – entfällt - 

Optionales Programm:

Back Squat (Week 5 of 20 Rep MAX)

This is the FINAL week! Go for broke and finish strong

For Time:

100 Alt. DB Snatches 22,5/15

100 Toes-To-Bar

*7 Wall Balls at the top of every minute until finished!

-MITTWOCH-

18:30-19:30 

Neujahr! <3 Auf gaaaaaanz viel Fitness im neuen Jahr!

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5 Rounds:

2 Front Squats (Climbing)

Immediately into;

1min. of Max Cals on the assault bike

Rest 2min.

10min. to get as far as possible…

3-6-9-12-15-18-21

DB Deadlifts 22,5/15

Box Jumps 60/50

Wall Balls 9/6

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

EMOM x 16min.

Odd: 5 Hang Power Snatch

Even: 15/12 Cal AAB (Every other round do 12 Toes-To-Bar)

Rest 3min.

EMOM x 16min.

Odd: 5 Hang Power Cleans

Even: 15/12 Cal Row (Every other round do 12 Toes-To-Bar)

-SAMSTAG-

11:00-12:30

Team of Two:

2 Rounds:

50 Cal Assault Bike

40 Power Clean and Jerks 42,5/30

30 Pull-Ups

into:

30-20-10

Thrusters 42,5/30

Pull-Ups

into:

150 American KB Swings 32/24

into:

1 Round:

50 Cal Assault Bike

40 Power Clean and Jerks 42,5/30

30 Pull-Ups

—> Break as needed!

-SONNTAG-

11:00-12:00

TTT Throwdown 28 

TBA!