0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Workout of the Day
A) OT 2 minutes for 5 rounds do
6 reps Deadlift RPE 7-8
B) 12 minutes amrap of:
1 Clean Complex M70Kg/W45Kg (1 Squat-
Clean + 1 Power Clean + 1 Hang-Power-Clean)
1 Burpee over the bar
1 Clean Complex
2 Burpees over the bar
1 Clean Complex
3 Burpees over the bar
1 Clean Complex
4 Burpees over the bar
etc.
HYROX
A) 4 rounds for time of:
500 meter row
1 st round 100%
2 nd to 4 th round ca. 80%-90%
B) 10 minutes amrap of:
10 plate Clean & Jerk M15Kg/W10Kg
10 V-ups
Functional Bodybuilding
A) EMOM 18:
1) 15 russian KB-Swings M32kg/W24kg
2) 15-20 deficit Push-ups on plates
3) 20 V-ups or Tuck-ups
B) 15 minutes amrap:
20 alternating DB Curls
20 seated bench leg lift overs
15 Supine Crush Grip DB Tricep Extensions
Workout of the Day
Team of 2 / Partner has to finish the complete 21-15-9 WOD before changing.
21-15-9 reps for time of:
DB-Thrusters M22,5kg/W15kg
Pull-ups
Directly into
21-15-9
DB Clean&Jerk M22,5kg/W15kg
Cal Airbike
Directly into
21-15-9
DB front rack Lunges W22,5kg/W15kg
Burpees
HYROX
EMOM 40:
1) shuttle sprints (2 Runden je 10 meter, zurück, 20 meter, zurück)
2) 15 reps Wall-Ball-Shots
3) 12 reps Lat-row
4) 20 Tuck-ups
5) 12/9 calories Ski
Workout of the Day
A) OT 2 minutes for 5 rounds do
6 reps Bench-Press RPE 7-8
B) 10 minutes amrap of:
3 reps Slam-Ball to shoulder M45kg/W30kg
10 meter Slam-Ball Carry (Bearhug position)
3 Burpees over Slam-Ball
4 reps Slam-Ball to shoulder M45kg/W30kg
10 meter Slam-Ball Carry (Bearhug position)
4 Burpees over Slam-Ball
5 reps Slam-Ball to shoulder M45kg/W30kg
10 meter Slam-Ball Carry (Bearhug position)
5 Burpees over Slam-Ball
USW.
Workout of the Day
A) EMOM 8
3 TNG Power Snatch, climbing to AHAP
B) 3 rounds of:
20/14 calories bike or row
16 alternating DB-Snatch M22,5kg/W15kg
10 HSPUs
HYROX
6 rounds of 5 minutes amrap work / 1
minute break (2 rounds each part)
1)
5 Pull-ups or 5 Chin-ups
10 Push-ups
15 Air-Squats
2)
10/7 calories Bike
20 walking Lunges with Sandbag
3)
10/7 calories row
20 russian KB-Swingss M24kg/W16kg
Workout of the Day
„Cardio Friday“
2 rounds of:
4 minutes amrap 20 meter prowler push + 20 jumping Lunges
1 minute break
4 minutes amrap 20 DU + 10 Burpees
1 minute break
4 minuten amrap 12/10 cal row + 10 Box-jumps M24inch/W20inch
1 minute break
4 minuten amrap 12/10 cal bike + 10 russian KB-Swings M24Kg/W16Kg
1 minute break
Functional Bodybuilding
A) OT 90 seconds for 5 rounds each:
15 DB Bench Press
15 reps horizontal body rows
B) 5 rounds for quality of:
20 Goblet Cossack Squats M15kg/W10kg
(10 each side) use a Plate or DB
15 reps Box-Dips
10 reps Chin-ups
