• Montag
18:00-19:00 & 19:00-20:00
Bulgarian Split Squat
4 x 8/Seite bei Tempo 30X1
+ Banded Bent over Row
4 x 8-10/ 2-3 min. Pause nach jedem Supersatz
For Time:
30-20-10
DB-Box Step Ups (2 x 22,5/15 kg)
Cal Row
• Dienstag
18:00-19:00
HYROX!
Optional:
EMOM for as long as Possible:
Min. 1: 1 Burpee, 1 Thruster (42,5/30), 1 Pull Up
Min. 2: 2 Burpee, 2 Thruster, 2 Pull Up
Min. 3: 3 Burpee, 3 Thruster, 3 Pull Up…
• Mittwoch
18:30-19:30 & 19:30-20:30
3 Rounds for time:
50/35 cal Ski Erg
35 Box Jump Overs (60/50 cm)
20 Toes to Bar
TC: 18’
Accessory:
3 Sets:
8 Single Arm Arnold Press/Seite
Rest 60“
20 Miniband Lateral Steps/Seite
Rest 90“
• Donnerstag
10:00-11:00
Front Squat
Build up to a heavy set of 5 in 15’
AMRAP20’
5 Pull Ups
10 Wall Balls (9 kg)
15 Deadlifts (50/35 kg)
20:00-21:00
Calisthenics!
• Freitag:
17:30-18:30
Barbell Reverse Lunge + DB-Seated Rear Delt Raise
4 x 6-8/Seite + 8-12/ Rest 2’
4 x 5 min. AMRAP/ 2 min. Pause
1) 2-4-6-8-10…
Power Snatch (42,5 kg/30 kg)
Bar Muscle Up -> C2B -> Pull Up -> Ring Row/assisted Pull Up
2) 9-21-15
TTB
Thruster (42,5 kg/30 kg)
Cal Bike
– alterniere zwischen den Workouts
– jedes Workout zwei mal
– versuche im zweiten Anlauf deinen Score vom ersten mal zu schlagen
• Samstag:
11:00-12:00
Team of 2:
50 Synchronized Wall Balls (9/6 kg)
30 Power Cleans (60/40 kg)
50 Synchronized Wall Balls
20 Power Cleans (80/50 kg)
50 Synchronized Wall Balls
10 Power Cleans (100/70 kg)
400 m Run
12:00-13:00
Weightlifting!
• Sonntag:
TTT Throwdown