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