KW 2

-MONTAG-

18:00-19:00 

Row 1000m “Buy In”

Immediately into…

7 Rounds:

7 Front Squats 50/35

7 Toes-To-Bar

7 American KB Swings 32/24

1000M ROW „Buy Out“

Cap: 25 Min

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

3 Sets for Times:

500m Row

400m Run

2 Rope Climbs

10 HSPU

15 Ring Dips (banded)

20 Burpee Box Jump Overs 60/50cm

Rest 1:1

-MITTWOCH-

18:30-19:30 

Gruppe 1 startet beim AAB, 2 beim Row —> Cap sind 10 Minuten je Workout!

100/70 Cal Assaut Bike

*EMOM complete 5 Pull-Ups

@ 12:00

100/70 Cal Row

*EMOM complete 5 Push Jerks 50/35

Together @ 24:00:

100 Burpees

*EMOM complete 5 Hang Power Cleans 50/35

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

20min. EMOM:

Min. 1) 3 Power Snatch (climbing)

Min. 2) 15 Wall Balls

After 10min. switch to Power Clean and Jerk (Climbing)

10 Rounds:

3 Devil Press (heavy)

30 Double Unders

Time CAP: 10min.

20:00-21:00 Calisthenics 

-FREITAG- 

17:30-18:30 

Every 3min. x 10 Rounds:

15 Cal Row

10 Toes-To-Bar

3 Deadlifts (climbing)

Optional extra credit:

1.) 10 Rope Climbs or 10 legless rope climbs

2.) 400m heavy farmer carry with 2 KBs

3.) 1min. on by 1min. off of weighted planks with a partner. 3-4 Sets

4.) 6min. AMRAP: of Goblet Squats with a partner – 10 Reps I go, you go style

-SAMSTAG-

11:00-12:00

For Time:

10-1 Push-Jerks (70/45)

2-20 Pull-Ups

10 Push-Jerks, 2 Pull-Ups, 9 Push-Jerks, 18 Pull-Ups, etc.

CAP: 18 Mins

12:00-13:00 

Weightlifting

„Coaches Choice“

-SONNTAG-

11:00-12:00

TTT Throwdown 29