KW31

Montag

18:00-19:00

Deadlift

Heavy Single in 15 min.

For Time:

„Rowing Cindy“

AMRAP20’

5 Pull Ups
10 Push Ups
15 cal Row

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Back Squat

5 x 3 as heavy as possible/ Rest 2-3’ between sets

For Time (Team of 2):

„I go, you go“

10 Runden (Jeder 5):

6 Bench Press (70/50 kg)
8 Jumping Squats
12/8 cal Bike

Donnerstag

10:00-11:00

„Dirty Thirty“

For Time:

30 Box Jumps (60/50 cm)
30 Jumping Pull Ups
30 Kettlebell Swings (24/16 kg)
30 Walking Lunges
30 Knees to Elbows
30 Push Presses (30/20 kg)
30 Sit Ups
30 Wall Balls (9/6 kg)
30 Burpees
30 Double Unders

20:00-21:00

Calisthenics!

Freitag:

17:30-18:30

Clean Pull + Power Clean

Every 90“ x 10

1 + 1 (aufsteigendes Gewicht)

2 Rounds For Time:

18/15 cal Row
15 Thrusters (40/30 kg)
12 C2B Pull Ups
200 m Run

Samstag:

10:00-11:00

Calisthenics!

11:00-12:00

Weightlifting!

Sonntag:

11:00-12:00

„Sunday Mash“

2 Rounds for time (Kein Team Workout)

50 Double Unders
10 Hang Power Cleans (50/30 kg)
10 Overhead Squats (50/30 kg)

Rest 5’

For Time:

50 V-Ups
50 cal Ski

Rest 5’

AMRAP7’

10/7 cal Row
7 Wall Balls (9/6 kg)