Wochenplan

1. Einheit: Start: 19:00 Uhr | Ende: 20:00 Uhr

2. Einheit: Start: 20:00 Uhr | Ende: 21:00 Uhr

Strength/Skill "Pull Ups"
5 Rounds EMOM 15min
1. max Strict Pull Ups
2. 12-20x KB Shoulder Press 
3. Rest

Workout "For Time"
TC. 15min
6 Rounds
100m Run
6x BB Front Squats
12x Down Up Over BB

1. Einheit: Start: 19:30 Uhr | Ende: 20:30 Uhr

Strength "Back"
4 Rounds EMOM 16min
1. Swimmer
2. Banded Good Mornings
3. Cat & Cow
4. Arch Pull Backs

Workout "Ladder AMRAP"
20min
2-4-6-8-10-12-14-16x usw.
Lunges
Push Ups
V-Ups

1. Einheit: Start: 17:00 Uhr | Ende: 18:00 Uhr

2. Einheit: Start: 18:00 Uhr | Ende: 19:00 Uhr

3. Einheit: Start: 19:00 Uhr | Ende: 20:00 Uhr

Workout "HYROX"
E3MOM 36min
1. 400-600m Ski Erg
2. 20-40x Wall Balls
3. 2-4x 12,5m Sled Pull
4. 20-40x Wall Balls
5. 40-80x KB Farmes Hold High Knee March
6.  20-40x Wall Balls
7. 400-700m Row
8. 20-40x Wall Balls
9. 2-4x 12,5m Sled Pull
10. 20-40x Wall Balls
11. 40-80x KB Farmers Hold High Knee March
12. 20-40x Wall Balls

1. Einheit: Start: 17:00 Uhr | Ende: 18:00 Uhr

2. Einheit: Start: 18:00 Uhr | Ende: 19:00 Uhr

Workout "AMRAP"
36min 
100m Run
10x Burpee Box Jump Overs

100m Run
10x BBJO
200m Run
20x BBJO

100m Run
10x BBJO
200m Run
20x BBJO
300m Run
30x BBJO
usw.

1. Einheit: Start: 19:30 Uhr | Ende: 20:30 Uhr

1. Einheit: Start: 17:00 Uhr | Ende: 18:00 Uhr

2. Einheit: Start: 18:00 Uhr | Ende: 19:00 Uhr

Strength 
3 Rounds 45sec. On/45sec. Off 36min
1. Uneven Load Unilateral DB Bench Press/Isometric Hold Right
2. Uneven Load Unilateral DB Bench Press/Isometric Hold Left
3. Unilateral KB Tibialis Raises Right
4. Unilateral KB Tibialis Raises Left
5. Unilateral Ring Rows Right
6. Unilateral Ring Rows Left
7. Unilateral Banded Adduction Right
8. Unilateral Banded Adduction Left

1. Einheit: Start: 18:00 Uhr | Ende: 19:00 Uhr

Strength "Core/Back"
3 Rounds EMOM 12min
1. Hollow Hold
2. Hollow Rocks
3. Arch Hold
4. Arch Rocks

Workout "AMRAP"
18min
20-40-60x DU/SUx2
10-20-30x Squats
5-10-15x Dips