KW43

Montag

18:00-19:00

Back Squat + Chin over Bar Hold

5 x 3 (aufsteigend) + max/ Rest 2’

Team of 2:

AMRAP15’

„I go, You go“

10 cal Row

10 Kettlebell Thrusters (2 x 20/12 kg)

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

Deadlift + Wall Facing Handstand Hold

5 x 3 + 30-60“/ Rest 2’

• Aufsteigendes Gewicht

AMRAP20’

4 Muscle Ups/C2B Pull Ups/Pull Ups/ Ring Rows x 2

8 Deadlifts (60/40 kg)

12 Box Jumps (60/50 cm)

16 Push Ups

20 Air Squats

Donnerstag

10:00-11:00

Front Squat:

20 reps

1 min. Rest

10 reps

30 sec. Rest

5 reps

30 sec. Rest

5 reps

Gewicht bleibt das gleiche über alle Sets

3 rounds for time:

400 m Run

21 Kettlebell Swings (24/16 kg)

12 Burpees

20:00-21:00

Calisthenics!

Freitag:

Kein Kurs!

Samstag:

10:00-11:00

Gewichtheben!

11:00-12:00

Calisthenics!

Sonntag:

11:00-12:00

For Time:

15-12-9

Overhead Squats (50/30 kg)

C2B Pull Ups/Pull Ups/Ring Rows

Rest 5’

5 Rounds for time:

9 Bar Facing Burpees

7 Power Cleans (60/40 kg)

5 Handstand Push Ups/ Pike Push Ups/DB Z-Press

Rest 3’

30/20 cal Assault Bike