+49 211 989 600 44
Office-Time Mo.-Fr. 09-18 Uhr
A) OT 2 minutes for 5 rounds do
6 reps Bench-Press AHAP
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.
A) 5 minutes amrap of:
20 Goblet Cossack Squats M15kg/W10kg
(10 each side) use a Plate or DB
15 Tuck-ups
10 Ring-rows
B) 16.5 CF Open WOD with DBs
21-18-15-12-9-6-3 reps for time of:
DB Thrusters M22,5Kg/W15kg
Burpees
Team of 2 / one person works at a time Get as far as possible in 40min… 3 Rounds: 42 Wall Balls 9/6kg 30 Pull-Ups 18 Deadlifts 140/92.5kg 4 Rounds: 50 Push-ups 2 Legless Rope Climbs 5 Rounds: 20 Calories, Assault Bike 30 Russian Kettlebell Swings 32/24kg
A) 15 minutes amrap:
10 reps Supinated Bent over row RPE 7-8
15 reps Ring Body saw
10 reps Reverse snow angels with 1,25kg
B) 6 rounds of 90 seconds work / 60 seconds
rest
1) amrap 5 Burpees + 10 jumping Ball-Slams
2) amrap 5 reps DB Clean & Jerk M22,5kg/
W15kg + 10 reps Box-Step-ups with DBs
A) EMOM 8:
3 Power Snatches + 7 overhead Squats M40Kg/W30Kg
B) 12 rounds of 30 seconds work / 30 seconds break
1) Burpee-Box-Jumps M24inch/W20inch
2) Calories Airbike
3) Power Cleans M60Kg/W40Kg
