• Montag
18:00-19:00 & 19:00-20:00
For Time:
21-15-9
Box Jump Overs (60/50 cm)
Alternating DB-Shoulder to Overhead (22,5/15 kg x 2)
Cal Row
DB-Front Squat (22,5/15 kg x 2)
Accessory:
Romanian Deadlift
3-4 x 8-10 at 30X1/ Rest 2’
• Dienstag
18:00-19:00
HYROX!
Optional:
10 min. AMRAP Cal Assault Bike
*every 2 min. 10 Kettlebell Swings (32/24 kg)
• Mittwoch
18:30-19:30 & 19:30-20:30
Shoulder Press
3RM in 12’-15’
AMRAP4’/ Rest 3’ x 3
200 m Run
10 Burpees over Bar
Max Thrusters (42,5/30 kg)
• Donnerstag
10:00-11:00
Team of 2:
6 Rounds for Time:
35 Synchronized Wall Balls (9/6 kg) -> beide
25 Dumbbell Snatches (22,5/15 kg) -> kann aufgeteilt werden
15 Toes to Bar -> kann aufgeteilt werden
TC: 30’
20:00-21:00
Calisthenics!
• Freitag:
17:30-18:30
Barbell Reverse Lunge + Single Arm DB-Row
4 x 8-10/Seite + 8-12/Seite/ Rest 2’
4 Rounds for Time:
15 Bench Press (60/35 kg)
15 cal Row
60 Double Unders
• Samstag:
11:00-12:00
Team of 2:
For Time:
21-15-9
Synch. Burpees
Synch. Overhead Squats (40/30)
Synch. Pull Ups
TC: 12’
Rest 5’
10 min. to establish a 1RM Hang Power Clean
12:00-13:00
Weightlifting!
• Sonntag:
11:00-12:00
For Time:
30 HSPU -> Box HSPU -> Z-Press
30 Toes to Bar
30 cal Assault Bike/ Ski Erg
30 Dumbbell Box Step Over ( 2 x 22,5/ 15 kg)
15 m Dumbbell Overhead Walking Lunge rechts (22,5/15 kg)
15 m Dumbbell Overhead Walking Lunge links (22,5/15 kg)
TC: 20 min.
Accessory:
Core Circuit:
3 Rounds:
10 V-Ups
10 Hollow Rocks
:30 sek. Side Plank/Seite