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Office-Time Mo.-Fr. 09-18 Uhr
a)
4-5 Rounds (ascending weights):
8-6 Supinated Bent Over Row (2-3sec hold at the Top)
18-12 altern. DB Z-Press
Max.effort Hanging Leg (Knee) Raises (strict)
b)
15min AMRAP / Quality:
10-8 T-Ring Rows
15-10 (Box) Dips
Max.effort Plate Front Raises
Max.effort strict (banded) Pull Ups
a)
20min AMRAP / Quality:
8-6 KAS Glute Bridge (hold 2-3sec at the Top)
6-5 1+1/4 KB FR Squats
Max. effort / each side Copenhagen Plank
b)
4-5 Rounds / Quality:
10-8 / Side Kick Stance Romanian Deadlift
14-12 altern. (weighted/Plate Front Hold) Coassack Squats
4 Lanes Filly Carry
HYROX 90 Min:
Team of 3:
20min AMRAP:
Partner A:
Bike for 5min
Partner B & C YGIG:
10 Slamballs
20 Burpees-2min Rest
20min AMRAP:
Partner A:
Ski Erg for 5min
Partner B & C YGIG:
10 KB Deadlift (2×24/16)
40m Farmers Carry-2min Rest
20min AMRAP:
Partner A:
Row for 5min
Partner B & C YGIG:
20m Walking Lunges
20m Sled Push
HYROC 60 Min:
Team of 3:
12min AMRAP:
Partner A:
Rows for 4min
Partner B & C YGIG:
10 Slamballs
20 Burpees-2min Rest
12min AMRAP:
Partner A:
Rows for 4min
Partner B & C YGIG:
10 KB Deadlift (2×24/16)
40m Farmers Carry-2min Rest
12min AMRAP:
Partner A:
Rows for 4min
Partner B & C YGIG:
20 Reverse Lunges
10 Knee Raises
A) Power Snatch Technik, BB-Cycling vs Singles
B) With a Partner, 30min alternating EMOM:
-max effort Row or Bike or SkiErg
-2 Power Snatch
8min EMOM:-12-15 Ring Rows o. Body Rows-12-15 DB Thruster (2×15/12.5)-1min Rest
8min EMOM:
40-45sec work: Sled Push
40-45sec work: DB Box Step Ups (2×15/12.5, carry anyhow)-1min Rest
8min AMRAP:
5cal Row
5 Burpees Over Rower
6cal Row
6 Burpees Over Rower
7cal Row
7 Burpees Over Rower
..etc..-1min Rest
8min AMRAP:
5cal Ski Erg
5 Russian KBSwings
6cal Ski Erg
6 Russian KBSwings
…usw
