Montag

18:00-19:00

Front Squat

Build to a 1RM in 12-15’

5 x AMRAP 3’/ Rest 2’

12 Toes to Bar
12 Kettlebell Snatches (24/16) -> 6 rechts, 6 links
Max Double Unders in remaining time

Score: Alle Double Unders zusammengerechnet

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Dumbbell Push Press

4 x 8-10 (so schwer wie möglich, bei guter Technik)/ Rest 2’

For Time in teams of 2:

1500 m SkillMill Run
90 Wall Balls (9/6 kg)
21 Burpee Pull Ups
15 Runden Farmers Carry (24 kg x 2/ 16kg x 2)
90 Kettlebell Swings (24/16 kg)

Time Cap: 35’

Donnerstag

10:00-11:00

Negative (Weighted) Strict Pull Up

5 x 3-5 at 60X0/ Rest 90-120“

3 Rounds for Time:

6 Power Cleans (60/40 kg)
9 Deadlifts (60/40 kg)
12 Burpees over the Bar
15 Abmat Sit Ups

Time Cap: 12’

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“

10 min. to build up to a heavy Overhead Squat

Rest 3’

6 Rounds for time of:

15 Goblet Squats (20/12 kg)
10 Gorilla Rows (20 kg x 2/ 12 kg x 2)

Rest 5’

21-15-9

Toes to Bar/ Knee Raises
Push Ups
Assault Bike Cals

Cap für alles (inkl. Pause): 45’