0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) EMOM 16:
1) 15/11 calories Bike
2) 20 meter Sled push
3) 15/11 calories row
4) Pause
B) 12 minutes AMRAP of:
21 Push-ups
15 Cal Row or Bike
9 Squat Cleans M60Kg/W40kg
A) 5 rounds for quality of:
20 alternating Front Foot elevated (2x20kg)
Lunge to Step-ups with DBs M15kg/W10kg (10 each side)
10 horizontal Body Rows
B) 20 minutes quality amrap of:
10 reps weighted Push-ups
15 reps narrow Grip Lat Pulldown
20 alternating DB Front Rack Curtsy Squats
Team of 2:
50-40-30-20-10 reps for time of:
Back-Squats M80Kg/W55Kg (Rack allowed)
Dumbbell hang Clean & Jerk M22,5Kg/W15Kg
A) OT 90 seconds x 6 rounds:
5 Bent-over Barbell Rows @ RPE 8–9
5 Romanian Deadlifts @ RPE 7–8
B) AMRAP 25 Minuten:
500 m Row or Ski
20 DB Thrusters (M2×15 kg / W2×10 kg)
20 Burpees
20 Reverse Step Lunges (mit DBs 15/10 kg)
Team of 2 for time:
20 rounds of: (I go, you go for full rounds)
10 Deadlifts M80kg/W55kg + 10 lateral Burpees over the bar
directly into
100 calories Bike or Row
directly into
15 rounds of: (I go, you go for full rounds)
10 double DB Front-Squats + 10 deficit Push-ups on DBs M15kg/W10kg
directly into
100 calories Bike or Row
directly into
10 rounds of: (I go, you go for full rounds)
10 reverse Step Sandbag Lunges M30kg/W20kg + 10 Pull-ups or horizontal Ring-Rows
directly into
100 calories Bike or Row
