+49 211 989 600 44
Office-Time Mo.-Fr. 09-18 Uhr
A) Every 2 minutes x 5 rounds: 30 Double-unders + 10 Hang-Squat-Cleans mit DBs M22,5kg/W15kg B) Every 2 minutes x 5 rounds: 5 Slam-Ball over shoulder + 10 Alternating Step Ups with Slam-Ball C) Every 2 minutes x 5 rounds: 1 ascent rope climb + 15 DB Push Press M22,5Kg/W15kg
A) OT 2 minutes for 5 rounds do: 5 reps Bench-Press RPE 7-8 B) 15min EMOM: Min. 1) 20 russian KB Swings M32kg/W24kg Min. 2) 15 Wall Balls M9kg/W6kg Min. 3) 15/12 Cal Row
A) Find your 1 RM Clean & Jerk B) Take 60% of your 1RM and do „Grace“ Grace is 30 reps Clean & Jerk for time
A) Team of 2: 1 km Ab-row-Challenge B) 5 rounds for Time: 6 power cleans M75Kg/W50kg 12 pull-ups
A) OT 2 minutes for 5 Rounds do 4 reps of Deadlift at RPE 8 B) Team of 2 for time: 42 Thrusters 42 C2B Pull-ups 400 meter run (both) 30 Thrusters 30 C2B Pull-ups 400 meter run (both) 18 Thrusters 18 C2B Pull-ups 400 meter run (both)
