• Montag

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

Deadlift

5 x 5 as heavy as possible/ Rest 2-3’

For Time:

2 km Row

• Dienstag

18:00-19:00

HYROX!

• Mittwoch

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

AMRAP12’

6 Overhead Lunges (40/30 kg)

12 cal Row

18 Double Unders

Rest 5’

3 Rounds for time:

20 Wall Balls (9/6 kg)

10 Dumbbell Hang Clean and Jerk (22,5/15 kg x 2)

• Donnerstag

10:00-11:00

AMRAP3’/ Rest 2′ x 6 (Jedes Workout x 2)

1: 10 Kettlebell Swings (32/24 kg)

12/10 cal Assault Bike

2: 5 Overhead Squats (60/40 kg)

10 Toes to Bar

3: 5 Thrusters (60/40 kg)

10 Burpee Box Jump Overs (60/50 cm)

20:00-21:00

Calisthenics!

• Freitag:

17:30-18:30

Begin at 0:00

2 Rounds for time:

30 Power Cleans (50/35 kg)

20/15 cal Ski/Bike

10 Muscle Ups/Pull Ups

Begin at 20:00

2 Rounds for time:

400 m Run

20 Toes to Bar

10 Back Squats (90/60 kg)

• Samstag:

11:00-12:00

Team of 2:

42-30-18

Thruster 42,5/30

Pull Up

TC: 12’

Rest 5’

100 Burpee Box Jump Overs (60/50 cm)

TC: 12’

12:00-13:00

Weightlifting!

• Sonntag:

11:00-12:00

5-5-5-5-5 Shoulder Press

3-3-3-3-3 Push Press

Rest 2’ between sets

EMOM18’

1- 15/12 cal Row

2- 10 Kettlebell Swings (32/24 kg)

3 – AMRAP Push Ups