KW7
• Montag
18:00-19:00 & 19:00-20:00
Back Squat
6 x 5 at 80 %
AMRAP7’
3-6-9-12-15-18…
Thruster (50/35 kg)
Toes to Bar
• Dienstag
18:00-19:00
HYROX!
Optional:
„Cindy“
AMRAP20’
5 Pull Ups
10 Push Ups
15 Air Squats
• Mittwoch
18:30-19:30 & 19:30-20:30
Bench Press
6 x 5 at 80 %
* Accumulate 100 Miniband Lateral Steps/ Side between sets
For Time:
20 Pull Ups
20 Wall Balls
15 Pull Ups
20 Wall Balls
10 Pull Ups
20 Wall Balls
400 m Run
TC: 12’
• Donnerstag:
10:00-11:00
AMRAP30’
500 m Row
30 m Bear Crawl
500 m Ski
30 Kettlebell Swings (24/16)
500 m Row
30 Box Jumps (60/50 cm)
Accessory: 3 x 30-45“ Hollow Hold/ Rest 1-2’
20:00-21:00
Calisthenics!
• Freitag:
17:30-18:30
Throwdown Workout mit Heiko Schwindling
(siehe Post in der Gruppe)
Optional vor oder nach dem Kurs:
Bankzug
6 x 5 at 80 %
* Accumulate 2-3 min. of Pinch Grip Plate Hold between sets at a weight you can hold for 30“+ unbroken
• Samstag:
11:00-12:00
Team of 2:
For Time:
„Panic Breathing“
500-400-300-200-100 m Row
Partner Kettlebell Rack Hold (24/16 kg)
*5 Burpee penalty for each drop of the Kettlebells
TC: 20’
Rest 3’
For Time:
2 Rounds:
50 Alternating Dumbbell Snatches (22,5/15 kg)
75 Sit-Ups
100 Double Unders
TC: 15’
12:00-13:00
Weightlifting!
• Sonntag:
11:00-12:00
Throwdown Workout mit Heiko Schwindling
(siehe Post in der Gruppe)
12:00-13:00
TTT Throwdown