Montag

18:00-19:00

Back Squat

Build to a 1RM in 15-18 min.

AMRAP15’

10 Wall Balls (9/6 kg)
10 Kettlebell Swings (24/16 kg)
10 cal Row

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Bench Press

Build to a 1RM

For Time (Team of 2):

100 Jumping Pull Ups
100 Jumping Lunges
100 DB Push Press (2 x 15/10kg)
100 Jumping Squats

Donnerstag

10:00-11:00

Power Clean + Squat Clean

6 x 2 + 1/ Rest 2’
(No Touch & Go)

AMRAP12’

6 Burpee Box Jump Overs (60/50 cm)
12 cal Bike/Row/Ski
24 Double Unders

Cash Out: 2 min. Plank in as few sets as possible

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

„Sunday Mash“

For Time:

30 Overhead Squats (50/35 kg)

Rest 3’

3 Rounds

400 m Run
15 Toes to Bar

Rest 3’

50 Gorilla Rows (24 x 2/ 16 x 2)
50 Push Ups