KW39

Montag

18:00-19:00

Front Squat

Build to a 2RM in 12-15’

5 Rounds for time:

12 Toes to Bar
12 Kettlebell Snatches (24/16) -> 6 rechts, 6 links
12/8 cal Row

Rest 2 min. between rounds

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Strict Press

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

For Time in teams of 2:

50 cal Bike
100 Pull Ups
200 Push Ups
300 Air Squats

Time Cap: 35’

Donnerstag

10:00-11:00

Reverse Lunge + Pendlay Row

4 x 8/Seite + 12/ Rest 2’

5 Rounds for Time:

6 Strict C2B Pull Ups/Pull Ups/ Ring Rows
12 Dumbbell Thruster (2 x 20/12,5 kg)
8 Burpee Box Jump Overs (60/50 cm)

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:

12 Deadlifts (60/40 kg)
9 Hang Power Cleans (60/40 kg)
6 Shoulder to Overhead (60/40 kg)

Rest 3’

30-20-10
Russian Kettlebell Swing (32/24)
Assault Bike

Rest 3’

80 m Walking Lunges (10/5 kg Plate)