Montag

18:00-19:00

Front Squat

Build to a 3RM in 12-15’

For Time:

50-35-20

Cal Row

Kettlebell Thrusters (2 x 16/12 kg)

Gorilla Rows (2 x 16/12 kg) alternierend

Time Cap: 20’

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Strict Press

4 x 6-8 (so schwer wie möglich)/ Rest 2-3’

For Time (Team of 2):

800 m SkillMill Run

50 Kettlebell Swings (24/26 kg)

25 Deadlifts (100/70 kg)

800 m SkillMill Run

50 Kettlebell Swings (24/16 kg)

25 Burpees

Donnerstag

10:00-11:00

Bulgarian Split Squat + Ring Row (Füße erhöht)

4 x 6-8/Seite + 10-12/ Rest 2’

Every 4’ x 6

20/15 cal Row

250/200 m Ski Erg

• Jede Runde so schnell wie möglich

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“

3 Rounds for time:

10 Ground to Overhead (40/30 kg)

200 m Run

Rest 5’

21-15-9

Hang Squat Clean (50/35 kg)

Toes to Bar

Handstand Push Up

Rest 5’

3 Rounds for time:

400 m Run

3 Rounds of „Cindy“