„Cardio Friday“
2 rounds of: 4 minutes amrap
20 meter prowler push + 20 jumping Lunges
1 minute break
4 minutes amrap 30 DU + 10 Burpees
1 minute break
4 minuten amrap 12/10 cal row + 15 Box-jumps M24inch/W20inch
1 minute break
4 minuten amrap 12/10 cal bike + 15 Slam-Balls
1 minute break
In teams of 2 / I go, you go:
12 Minute AMRAP
3 Cleans M70Kg/W50kg
3 Handstand Push Ups
6 Cleans
6 Handstand Push Ups
9 Cleans
9 Handstand Push Ups
then 12…15.. etc until time runs out
– 5 Minute Rest
15 Minute AMRAP
3 calories Bike
3 Pull Ups
6 calories Bike
6 Pull Ups
9 calories Bike
9 Pull Ups
then 12…15.. etc until time runs out
| A) OT 90 seconds for 6 rounds do6 reps Bench-Press AHAP | B) 50-40-30-20-10 reps for time of: Wall-Ball-Shots M9Kg/W6Kg russian Kettlebell-Swings M24Kg/W16Kg |
| A) 12 minutes amrap of: 20 reps reverse snow angel with 1,25Kg plate 20 reps hollow rock 40 reps Russian twist with plate M15Kg/W10Kg | B) 16 minutes amrap of: 5 Chest-to-bar Pull-ups 10 Ring-Push-ups 20 Box-Step-ups with DBs M22,5Kg/W15Kg / 20 inch Box for everybody |
| A) 12 minutes to work up to a heavy single rep Squat-Clean & Split JerkDo minimum 1 rep every minute. If you don’t feel for going heavy do 2 or 3 reps on the minute with a lighter weight. | B) 10-9-8-7-6-5-4-3-2-1 reps for time of: Thrusters M42,5Kg/W30Kg Toes to bar |
