0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Workout of the Day
A) Kettlebell Snatch practice
B) For time:
100 reps Kettlebell Snatch
C) 4 rounds of 1 Minute max calories Bike
HYROX
Team of 2 / 2 rounds for time of:
100 Sandbag Lunges M30kg/W20kg
75 Calories of choice
50 Burpees over Partner (Partner holds plank position)
25 Pull-ups of 50 Ring-rows
Workout of the Day
A) EMOM 10:
2 reps Deadlift RPE 7-8
B) AMRAP 14 Minuten
Row 250 meters / Women 200 meters
OR
Bike 15 Cal Men / 10 Cal Women
4 Hang Squat Cleans M50Kg/W35Kg
8 Lateral Burpees over the Bar
Workout of the Day
0-10 minutes
5 rounds:
10 OHS M40kg/W30kg
10 CTB Pull-Ups
12-20 minutes
Max Meters on the rower (partners of 2)
*Break it up however you like
23-33 minutes
AMRAP
5 HSPU’s
10 Wall-Ball-Shots M9kg/W6kg
15 Box-Jumps M24inch/W20inch
HYROX
A) 50-40-30-20-10
DB (1xDB) Alternating Lunges (hold in front rack) M22,5Kg/W15Kg
Push-Ups
Rest 3 minutes
B) 10 minutes EMOM (both in the same minute)
10 Alt. DB Hang Snatch M22,5Kg/W15Kg
10 Air Squats
*Go up in reps if this is easy for you. Some
of you may get up to 16 or 18.
Rest 3min
Workout of the Day
A) EMOM 10:
1 rep Squat-Clean & Jerk RPE 7-8
B) For Time:
100 DU
80 Air squats
60 american Kettlebell Swings M24Kg/W16Kg
40 Pull Ups
20 Burpee
Functional Bodybuilding
A) 5 rounds of 40 seconds amrap work / 60 seconds break
Horizontal Ring rows
DB Bench Press
B) Team of 2 / 3 rounds each
20 reps Box Sit-ups / Partner holds Legs
20 reps Partner Leg Push Downs
C) 10 minutes amrap of:
5 double DB Clean & Jerk
10 double DB reverse Step Lunges
Hyrox 90 Min:
Team of 2
A) 20 rounds of:
5 Wall-Walks
10 meter DB or KB Farmers Carry to Partner
Partner carries DBs or KBs back and does
5 Wall-Walks
B) 20 rounds of:
10/7 calories of choice
15 V-ups or Tuck-ups
20 plate Clean & Jerk
Switch after full round
C) For time:
100 Burpees over Sandbag
200 Sandbag Front Squats
300 Sandbag reverse Step Lunges
Switch whenever you need to
