• Montag
18:00-19:00 (19:00-20:00 fällt aus!)
Back Squat
Test 1RM
EMOM21’
1 – 10-20 Wall Balls
2 – 10- 20 cal Row
3 – :20 – :30 HS-Hold against the Wall
• Dienstag
18:00-19:00
HYROX!
Optional:
„Annie“
50-40-30-20-10
Double Anders
Sit Ups
• Mittwoch
18:30-19:30 & 19:30-20:30
Bench Press
Test 1RM
Intervals:
AMRAP4’ Rest 2’ x 4
1) 160 m Run
8 Thrusters (42,5/30 kg)
2) 16/12 cal Row
8 Bar Muscle Ups/Pull Ups
• Donnerstag
10:00-11:00
DB-Arnold Press + Single Arm KB-Row
4 x 10 + 8/Seite Rest 1-2 min.
For Time:
10 Deadlifts (100/70 kg)
20 Bar Facing Burpees
30 Toes to Bar
40 Air Squats
50 Double Unders
40 Air Squats
30 Toes to Bar
20 Bar Facing Burpees
10 Deadlifts (100/70 kg)
20:00-21:00
Calisthenics!
• Freitag:
17:30-18:30
Bankzug
Test 1RM
Reykjavik CF Championship Qualifier 20.6
80 Foot DB OH-Walking Lunges (22,5/15 kg)
20 C2B Pull Ups
20 Overhead Squats (50 kg/ 35 kg)
20 C2B Pull Ups
40 Alternating DB-Snatch (22,5/15 kg)
20 C2B Pull Ups
20 Overhead Squats (50/ 35 kg)
20 C2B Pull Ups
80 Foot DB-OH Walking Lunges (22,5/15 kg)
TC: 20’
*Skalierungen:
Walking Lunges -> Gewicht -> Goblet Lunges
C2B Pull Ups -> Pull Ups -> Banded Pull Ups -> Ring Rows
Overhead Squats -> Gewicht -> Front Squats -> Back Squats -> Goblet Squats
DB-Snatch: Gewicht
• Samstag:
11:00-12:00
Team of 2:
100 Power Cleans (80/50 kg)
800 m Farmers Carry (2 x 24 kg/ 2 x 16 kg)
100 Push Ups
800 m SkillMill Run
12:00-13:00
Weightlifting!
• Sonntag:
TTT Throwdown