KW 20

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

2 ROUNDS EMPTY BAR

10 ROMANIAN DEADLIFT

10 FRONT SQUAT

10 SEC FRONT SQUAT HOLD

10 STRICR PRESS

 

EVERY 2 MIN X 6

1 POWER SNATCH

1 OH SQUAT

1 HANG SQUAT SNATCH 

1 OH SQUAT

 

EVERY 2 MIN X 3

5 SNATCH GRIP DEADLIFT

 

EVERY 2:30 X 3

16-20 FRONT RACK BARBELL WALKING LUNGE

 

4 ROUNDS FOR TIME

10 M DUAL KB FRONT RACK WALKING LUNGE

12 DUAL RUSSIAN KB SWING

10 BURPEE PULL UP

15 CAL SKI

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 11:00  - 12:00 UHR:

3 SETS

16 ALT. TALL KNEELING ARNOLD PRESS

16 ALT. RENEGADE ROW

16 ALT. UPRIGHT ROW

16 DB CURLS

 

3 ROUNDS

20 ALT. DEVIL PRESS

10 DB HOP OVER

20 GOBLET SQUAT

10 DB HOP OVER

20 ALT. DB SNATCH

10 DB HOP OVER

20 SINGLE ARM THRUSTER

10 DB HOP OVER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 2 MIN X 5

5 PUSH PRESS (CLIMBING WEIGHTS)

 

8,8,8,6

BARBELL BENCH PRESS

CHIN UP

 

EVERY 2 MIN UNTIL 2000/ 1600 M 

8 TTB

10 SINGLE ARM DB HANG CLEAN AND JERK

MAX DISTANCE ROW

TC 20 MIN

 

3 SETS

12 DUAL DB BICEP CURL

12 DB SEATED OVERHEAD TRICEP EXTENSION

12 PUSH UP

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2:

AMRAP 15

15 WALL BALL

10 TTB

5 POWER CLEAN (60/ 40 KG)

5 BURPEE

2 MIN REST

AMRAP 15

12 PUSH UP

6 PULL UP

12 PLATE RUSSIAN TWIST

10 CAL ROW

SWITCH AFTER FULL ROUNDS

 

KW 18

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

2 ROUNDS EMPTY BAR

10 ROMANIAN DEADLIFT

10 FRONT SQUAT

10 SEC FRONT SQUAT HOLD

10 STRICR PRESS

 

EVERY 2 MIN X 6

3 POWER CLEAN

3 THRUSTER

3 FRONT SQUAT

3 PUSH PRESS

 

EVERY 2 MIN X 3

5 SUMO DEADLIFT (CLIMBING WEIGHTS)

 

EVERY 2:30 X 3

14-18 WALL BALL LUNGE

 

3 MIN ON – 1 MIN OFF X 4

6 OH SQUAT

12 V UPS

18/ 14 CAL ROW

MAX BURPEE OVER THE ROWER

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 11:00  - 12:00 UHR:

EVERY 2 MIN COME OFF THE ROWER AND PERFORM:

10 PUSH UP WITH SHOULDER TAP

10 BULGARIAN RING ROW

TC 10 MIN

 

4 ROUNDS FOR QUALITY

2 TURKISH GET UP RIGHT ARM

4 KB SNATCH RIGHT ARM

2 WALL WALK

2 TURKISH GET UP LEFT ARM

4 KB SNATCH LEFT ARM

2 WALL WALK

 

EVERY 5 MIN X 4

12 TTB

14 DUAL KB DEADLIFT

12 DUAL KB CLEAN

15-21 CAL BIKE/ ROW

 

 

DONNERSTAG: 11:00 – 12:00  UHR

FEIERTAGSSPECIAL

 

 

FREITAG: 17:30 – 18:30 UHR

4 SETS

12 SEC ROW SPRINT 

DIRECTLY INTO 

15 SEC STAR PLANK HOLD EACH SIDE

 

4 SETS

8 BARBELL Z PRESS

6-8 RING DIP

 

EVERY 2:30 MIN X 4

10-12 DUAL DB BENCH PRESS

8-10 BARBELL BENT OVER ROW

 

EMOM 12

1: 15/11 CAL SKI

2: 3-5 WALL WALK

3: 30-50 DU

4: REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

AMRAP 30

IN TEAMS OF 2:

60 CAL ROW

50 ALT. DB SNATCH 

40 BOX JUMP

30 BURPEE OVER DB

20 SLAM BALL

400 M RUN

KW 17

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

2 ROUNDS EMPTY BAR

10 ROMANIAN DEADLIFT

10 FRONT SQUAT

10 SEC FRONT SQUAT HOLD

10 STRICR PRESS

 

EVERY 2 MIN X 6

1 DEADLIFT

1 POWER CLEAN

1 HANG SQUAT CLEAN

1 FRONT SQUAT

1 JERK

 

EVERY 2 MIN X 3

5 PAUSE (3 SEC) DEADLIFT (CLIMBING WEIGHTS)

 

EVERY 2:30 X 3

16-20 FRONT RACK BARBELL WALKING LUNGE

 

2 ROUNDS FOR TIME

40/ 32 CAL ROW

30 GOBLET SQUAT

40/ 32 CAL BIKE / ROW

30 TTR

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 11:00  - 12:00 UHR:

EMOM 36

1: 5 DEVIL PRESS

2: 10 DB FRONT SQUAT

13: 5 PUSH UP

4: 20 ALT. REVERSE LUNGE

5: 25 BUTTERFLY SIT UP

6: REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EMOM 12

EVEN: 3 POWER SNATCH

ODD: 3 BORAD JUMP

 

EVERY 2:30 X 4

4 BACK SQUAT

 

EVERY 2 MIN X 4

4 KANG SQUAT, 4 ALT. BACK RACK FORWARD LUNGE, 4 GOOD MORNING

 

3 ROUNDS

8 BURPEE TO TARGET

12 KB GOBLET TALL KNEELING TO STANDING

12 PLANK PULL THOUGH

MAX JUMPING SQUAT IN REMAINING TIME

TC 3 MIN EACH ROUND – 2 MIN REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

AMRAP 30

YOU GO -  I GO

12/9 CAL ECHO BIKE / 240 M RUN

9 PULL UP

6 HANG CLEAN AND JERK (60/ 40 KG)

3 BAR FACING BURPEE

 

KW 16

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

4 SUPERSETS

10 DUAL KB Z PRESS

10 KB BENT OVER ROW

20 SEC HOLLOW ROCKS

90 SEC REST

 

EVERY 2 MIN X 6

1 POWER CLEAN AND JERK + 1 SPLIT JERK

 

FRONT SQUAT

4,3,3,3 TEMPO 44X4 (4 SEC NEGATIVE, 4 SEC HOLD, FAST STAND UP, 4 SEC PAUSE AT THE TOP)

 

AMRAP 15

19 WALL BALLS

19 CAL ROW

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

100 AIR SQUAT

 90 SIT UP

 80 DU

 70 WALL BALL

 60 AMERICAN KB SWING

 50 BURPEE

 40 TTB

 30 BOX JUMP

 20 PULL UP

 10 HSPU

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

EVERY 3 MIN X 4

10 BANDED HAMSTRING CURL

5 BACK SQUAT (CLIMBING WEIGHTS)

 

EMOM 12

1: 20 SEC PULL UP

2: 20 SEC TTB

3: 20 SEC DU

 

 

IN 2 TEAMS OF TWO

 10 ROUNDS

12/10 CAL ERG BIKE

6 BURPEE BOX JUMP OVER

TC 20 MIN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

TEAM WOD (2 OR 3)

AMRAP 35

1 MIN ON – 1 MIN OFF

25 PUSH UP, CLIPPING YOUR PARTNER

25 SYNC PLATE GROUND TO OVERHEAD

20 SYNC RUSSIAN TWIST WITH PLATE

20 SYNC OH WALKING LUNGE WITH PLATE

20 SYNC TTB

10 SYNC BURPEE TO PLATE

KW 14

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

FOCUS: WEIGHTLIFTING

 

3 SETS

8 DEADLIFT

10-12 NARROW STANCE GOBLET SQUAT

 

3 ROUNDS

5 STRICT PRESS (BANDED LOAD)

3 PUSH PRESS

 

EVERY 2 MIN X 8

1 POWER SNATCH + 1 HANG SNATCH + 1 OH SQUAT

 

AMRAP 8

8 HANG CLEAN AND JERK

8 TTB

160M RUN

2 MIN REST

AMRAP 8

8 DUAL DB THRUSTER

8 BURPEE OVER DB

160 M RUN

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SETS

8 KB STRICT PRESS + 20 M SINGLE ARM OH CARRY LEFT ARM

3-5 STRICT PULL UP 

8 KB STRICT PRESS + 20 M SINGLE ARM OH CARRY RIGHT ARM

6-8 RING ROW

1 MIN REST

 

3 SETS

10-9-8 DB BENCH PRESS

10-9-8  BARBELL BENT OVER ROW

 

EVERY 3 MIN X 6

16 WALL BALL

16 CAL ROW

4 WALL WALKS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 10 (40 SEC ON – 20 SEC OFF)

1: 15 RUSSIAN KB SWING

2: 10 BURPEE

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS- HEAVIER THAN LAST WEEK)

5 PAUSE (AT THE KNEE) DEADLIFT

 

3 ROUNDS

10 DEFICIT DEADLIFT

12-14 FRONT RACK REVERSE LUNGE

 

3 ROUNDS FOR TIME

25/ 20 CAL ROW

16 SUITCASE WALKING LUNGE

25/ 20 CAL BIKE

16 TTB

 

 

SAMSTAG: 10:00 – 11:00 UHR

KURS ENTFÄLLT!

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX ?????

 

 

SONNTAG: 11:00 – 12:30 UHR

1000 M RUN

50 AIR SQUAT

800 M RUN

40 PUSH UP

600 M RUN 

30 SIT UP

400 M RUN

20 BURPEE

200 M RUN

10 PULL UP

KW 13

MONTAG: 10:00 – 11:00 Uhr

OSTER- SPECIAL

 

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SETS

3-5 EXPLOSIVE PUSH UP

5/5 SINGLE ARM KB SNATCH HIGH PULL

8-10 SINGLE ARM BOTTOMS UP KB FLOOR PRESS

1 MIN REST

 

4 SETS

10 BENCH PRESS (2 SEC NEGATIVE)

12/12 SINGLE ARM DB ROW

 

EVERY 90 SEC X 4

8-10 BURPEE

3-5 PULL UP

DIRECTLY INTO:

EVERY 90 SEC X 4

8 BURPEE

10-15 BARBELL PUSH PRESS

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

EMOM 10

1: 3-5 DEADLIFT

2: 3-5 BOX JUMP STEP DOWN

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS- HEAVIER THAN LAST WEEK)

5 BACK SQUAT

 

3 ROUNDS

12 DB ROMANIAN DEADLIFT

12-16 ALT. COSSACK SQUAT TO A BENCH

 

3 ROUNDS FOR TIME

24/18 CAL BIKE OR ROW

12 DB HANG CLEAN AND JERK

8 DB BOX STEO OVER

90 SEC REST

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

5 ROUNDS FOR TIME

18 CAL ROW

15 BURPEE OVER THE BAR

12 DEADLIFT

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

2 MIN REST

KW 12

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

7 ROUNDS FOR LOAD (20 MIN)

1 DEADLIFT

1 POWER CLEAN

1 FRONT SQUAT

1 JERK

 

3 ROUNDS FOR QUALITY

30 DU

6 DEVIL PRESS RIGHT ARM

6 THRUSTER RIGHT ARM

6 SNATCH RIGHT ARM

6 OH REVERSE LUNGE RIGHT ARM

30 DU

6 DEVIL PRESS LEFT ARM

6 THRUSTER LEFT ARM

6 SNATCH LEFT ARM

6 OH REVERSE LUNGE LEFT ARM

 

FOR TIME

20 POWER CLEAN

400 M ROW

15 SQUAT CLEAN

400 M ROW

10 POWER SNATCH

400 M ROW

5 SQUAT SNATCH

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

EVERY 2 MIN X 6

6-8 BENCH PRESS (70-80% 1 RM)

 

EMOM10

EVEN: 10-12 PUSH UP

ODD: 5-8 PULL UP

 

EVERY 6 MIN X 3

3 WALL WALK

6 BURPEE

9 TTB

12 ALT. KB GORILLA ROW

15/12 CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

3 ROUNDS

10/10 SINGLE LEG ROMANIAN DEADLIFT

6/6 BOX HEEL STEP DOWN

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS- HEAVIER THAN LAST WEEK)

5 BACK SQUAT

 

3 ROUNDS

12 ALT. BARBELL BACK RACK WALKING LUNGE

15 SEC REST

12 BANDED PULL THROUGH

60 SEC REST

 

AMRAP 16

5 PULL UP

10 AMERICAN KB SWING

20 ALT. GOBLET REVERSE LUNGE

30 SIT UP

80 M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

24.3

FOR TIME

5 ROUNDS

10 THRUSTER

10 CHEST TO BAR PULL UP

 

1 MIN REST, THEN

 

5 ROUNDS

7 THRUSTER

7 BAR MUSCLE UP

TC 15 MIN

KW 11

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

 

7 ROUNDS FOR LOAD (20 MIN)

1 SNATCH DEADLIFT

1 SNATCH HIGH PULL

1 HANG POWER SNATCH

1 OH SQUAT

 

5 ROUNDS (15 MIN)

1 POWER CLEAN

2 FRONT SQUAT

1 PUSH PRESS/ JERK

 

10-9-8-7-6-5-4-3-2-1

POWER SNATCH (42,5/ 30 KG)

BURPEE

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

EVERY 2 MIN X 6

3 PUSH PRESS + 3 PUSH JERK + 3 SPLIT JERK

 

3 SUPERSETS

8-10 DB CHEST FLY

6 RING DIP

 

 

5 ROUNDS FOR TIME

10 BARBELL PUSH PRESS

15 CAL BIKE/ SKI

10 BARBELL SUMO DEADLIFT HIGH PULL

15 SIT UP

10 THRUSTER

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

3 ROUNDS

5/5 DB SUITCASE JUMPING LUNGE

15 SEC BIKE SPRINT

 

 

EVERY 2 MIN X 5 (CLIMBING WEIGHTS)

5 BACK SQUAT

 

3 ROUNDS

20 ALT. DB SUITCASE WALKING LUNGE

15 SEC REST

12 PIKE LEG LIFT OVER

60 SEC REST

 

 

AMRAP12

4 DEADLIFT

8 BURPEE

20 WALL BALL

240M RUN

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

24.2

AMRAP 20

300 M ROW

10 DEADLIFT 

50 DU

 

KW 10

MONTAG: 18:00 – 19:30 UHR:

 

10 MIN MOBILITY

 

FOCUS: WEIGHTLIFTING

 

7 ROUNDS FOR LOAD (20 MIN)

1 SNATCH PULL

1 POWER SNATCH

1 HANG SQUAT SNATCH

1 BACK SQUAT

1 PUSH PRESS

1 OH SQUAT

 

5 ROUNDS (15 MIN)

1 POWER CLEAN

1 HANG SQUAT CLEAN

1 SPLIT JERK

 

EMOM 15

1: PULL UP

2: DUAL DB BOX STEP UP

3: ROW

4: SUMO STANCE DUAL DB ROMANIAN DEADLIFT

5: REST

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

EVERY 2 MIN X 6

2 PUSH PRESS + 2 PUSH JERK + 2 SPLIT JERK

 

3 SUPERSETS

6 DYNAMIC LOAD BARBELL (BANDED KB) STRICT PRESS

8 DUAL DB SEATED ARNOLD PRESS

20-30 SEC RING PLANK HOLD

 

20-15-10-5-10-15-20

AMERICAN SWING

WALL BALL

ALT. DEVIL PRESS

CAL ROW

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

3 SUPERSETS

8/8 BARBELL BULGARIAN SPLIT SQUAT

20 SEC BEACH LEG ADDUCTOR BENCH HOLD

 

3 SETS

10 HAMSTRING CURL ON A ROWER

8 BOX SQUAT

 

4 HEAVY ROUNDS 

15 RUSSIAN KB SWING

10 KB SUMO SQUAT

10 KB SUMO DEADLIFT

20 (10 LEFT LEG, 10 RIGHT LEG) SINGLE ARM KB OVERHEAD WALKING LUNGE

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

OPEN WORKOUT: 24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

RX: 22,5/ 15 kg

 

KW 9

 

MONTAG: 18:00 – 19:30 UHR:

10 MIN MOBILITY

 

FOCUS: SNATCH

 

EMOM 6

EVERY MIN 3 SNATCH BALANCE (HEAVIER THAN LAST WEEK)

 

EVERY 2 MIN X 8

1 POWER SNATCH 1 HANG SNATCH + 2 OH SQUAT

 

3 SETS

7 KIPPING PULL UP

7 KB CHAINSAW ROW RIGHT ARM

7 KB CLEAN RIGHT ARM

7 KB CHAINSAW ROW LEFT ARM

7 KB CLEAN LEFT ARM

 

AMRAP 8

15 MEDBALL THRUSTER

15 CAL BIKE/ 20 CAL ROW

15 POWER CLEAN

 

3 MIN REST

 

AMRAP 8

10 OH SQUAT

10 ALT. DB SNATCH

10 TTB

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

STRENGTH: PUSH

 

3 SUPERSETS

10 BARBELL INCLINE BENCH PRESS

6-8 AUSTRALIAN PULL UP

 

EVERY 2 MIN X 6

3 PUSH PRESS + 1 SPLIT JERK (CLIMBING WEIGHTS)

 

AMRAP 14

10/8 CAL ROW

5/5 SINGLE ARM DB CLEAN AND JERK

6-8 HR PUSH UP

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: LEGS AND BOOTY

 

EMOM 8

EVERY MINUTE 2 SQUAT CLEAN + 2 FRONT RACK REVERSE LUNGE

 

EVERY 2 MIN X 4

5 X 1 1/4 BACK SQUAT (CLIMBING WEIGHTS)

 

3 ROUNDS

10 SINGLE LEG HIP THRUST (LEFT)

30 SEC SINGLE LEG GLUTE BRIDGE HOLD (LEFT)

10 SINGLE LEG HIP THRUST (RIGHT)

30 SEC SINGLE LEG GLUTE BRIDGE HOLD (RIGHT)

1 MIN REST

 

1 ROUND (80% INTENSITY)

5 MIN ROW FOR METERS

5 MIN BIKE FOR METERS

5 MIN RUN FOR METERS

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:30 UHR

IN TEAMS OF 2 – YOU GO, I GO

40 ROUNDS 

1 SNATCH (42,5/ 35 KG)

3 PULL UP

20 DU