• Montag

18:00-19:00 & 19:00-20:00

Back Squat

6 x 3 at 80 %

„Fight Gone Bad“

Three Rounds of:

1 min. Wall-Balls (9/6 kg)

1 min. Sumo Deadlift High Pulls (35/25 kg)

1 min. Box Jumps (50/40 cm)

1 min. Push Press (35/25 kg)

1 min. Row for Cals

1 min. Rest

• Dienstag

18:00-19:00

HYROX!

Optional:

4 x 4-6 Weighted Strict Pull Ups/ Rest 2-3’

AMRAP9’

3-6-9-12…

Cal Assault Bike

Toes to Bar

• Mittwoch:

18:30-19:30 & 19:30-20:30

Bench Press

6 x 3 at 80 %

Team of 2:

3 Rounds for Time:

100 Double Unders

30 Dumbbell Clean and Jerks (2 x 22,5/15 kg)

Rest 1’

4 Rounds for Time

20 cal Row

10 Burpees over the Rower

TC: 25’

• Donnerstag:

10:00-11:00

Deadlift

Build to heavy set of 5 in 10

THEN

4 x 3.3 at the heavy weight above/ Rest 2-3′

.= 10 sec. Rest

AMRAP12′

6 HSPU

12 m Single Arm DB-Overhead Lunges (22,5/15 kg)

240 m Run

Rest 2′

Tabata Russian KB-Swings (32/24 kg)

20:00-21:00

Calisthenics mit Susanne!

• Freitag:

17:30-18:30

Bankzug:

6 x 3 at 80%

* Accumulate 100 Hollow Rocks between sets

AMRAP15’

12 Deadlifts (80/50 kg)

9 Push Jerks (50/35 kg)

6 Box Jumps (70/60 cm)

3 Ring Muscle Ups

• Samstag:

11:00-12:00

Team of 2:

3 Rounds for time:

15 Power Cleans (60/40 kg)

15 cal Ski Erg

15 Pull Ups

15 cal Ski Erg

Rest 5’

For Time:

21-15-9

Overhead Squat (60/40 kg)

Run 400 m after each set

Rest 5’

2 Rounds for Time:

25 GHD Sit-Ups

20 cal Assault Bike

15 Front Squats (60/40 kg)

12:00-13:00

Weightlifting

• Sonntag:

11:00-12:00

TTT Throwdown