Montag

18:00-19:00

4 Sets:

6-8 Kettlebell Reverse Lunge/Seite
Rest 60“
8 Strict Press (Langhantel)
Rest 90“

AMRAP12’

16/12 cal Row
12/10 Push Ups
8 Jumping Lunges

Dienstag

18:00-19:00

HYROX!

Mittwoch

18:30-19:30

4 Sets:

12-15 GHD Hip Extension
Rest 60“
Max Strict Pull Ups
Rest 90“

3 rounds for time:

800 m Run
15 Burpee Box Jump Overs (60/50 cm)
5 Thrusters (70/50 kg)

Donnerstag

10:00-11:00

Power Clean

Heavy Single in 12-15 min.

EMOM10’

1- 12/10 cal Ski Erg/Bike
2 – AMRAP Toes to Bar

Rest 5’

EMOM10’

1 – 12 Russian Kettlebell Swings (32/24 kg)
2 – AMRAP Bar Muscle Ups/C2B Pull Ups/Pull Ups

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:

3 Rounds

15 Wall Balls (9/6 kg)
10 Power Cleans (40/30 kg)

Rest 3’

3 Rounds

35 Double unders
10 Bar Facing Burpees
7 Power Snatches (40/30 kg)

Rest 3’

2 Rounds for time:

400 m Run
30 m Dumbbell Walking Lunges (2 x 20/15 kg)