KW6

• Montag:

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

Back Squat

6 x 4 at 80 %

For Time:

21-15-9

Overhead Squat (40/30 kg)

Cal Row

TTB

Cal Bike

• Dienstag:

18:00-19:00

HYROX!

Optional:

Build to a 3RM Weighted Strict Pull Up in 10 min. or less

AMRAP12’

400 m Run

12 Push Press 60/40 kg

• Mittwoch:

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

Bench Press

6 x 4 at 80 %

EMOM10’

1 – 20 cal Row

2 – 15 Burpees

Rest 3’

Tabata Skull Crushers (light Dumbbells)

• Donnerstag :

10:00-11:00

Power Clean

Every 90 sec. x 10:

2-3 reps at 65-90 %

4 Rounds for Time:

8 Front Squats (70/50 kg)

10/8 cal Ski

12 Pull Ups/Ring Rows

20:00-21:00

Calisthenics mit Susanne!

Freitag:

17:30-18:30

Bankzug

6 x 4 at 80 %

In den Pausenzeiten 100 Russian Twists (16/12 kg) sammeln

2 Rounds for Time:

100 Double Unders

50 Dumbbell Deadlifts (2 x 22,5/15 kg)

50 Abmat Sit-Ups

50/35 cal Row or Bike

Samstag:

11:00-12:00

Team of 3:

75 C2B Pull Ups

100 Push Ups

150 Kettlebell Swings (24/16)

2000 m SkillMill Run

2500 m Row

Time Cap: 40 min.

12:00-13:00

Weightlifting

Sonntag:

11:00-12:00

TTT Throwdown