For time:
5 rounds
30 burpees
30 Box jumps
30 wbs (9/6kg)
A)
5 rounds of:
OT 2 minutes do 5 reps Back-Squats AHAP
B)
5 rounds of:
OT 2 minutes do 12 reps Hip-Thrusts AHAP
C)
10 minutes amrap of:
10 Curtsy-Squats with KB M25Kg/W16Kg
10 russian Twist with KB
10 stiff-leg Deadlift with KB
INSIDE
A)
5 rounds of:
OT 2 minutes do 5 reps Deadlift AHAP
B)
10 minutes amrap of:
3-5 strict Pull-ups + 3-5 strict HSPUS
C)
10 minutes to finish the Durante Ab-Challenge with just 30 seconds rest.
„Durante Ab-Challenge“
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold
30 seconds rest
INSIDE
A)
21-15-9 reps for time of:
Calories Bike (there is no scale for women)
DB Thrusters M22,5Kg/W15Kg
B)
21-15-9 reps for time of:
Power-Cleans M60Kg/W40Kg
Burpees over the bar
INSIDE
A)
15 minutes amrap of:
10 reps Dumbbell or Kettlebell row AHAP (10 each side)
10 reps Dumbbell or Kettlebell strict Press AHAP (10 each side)
10 reps Hollow Rock
B)
OT 90 seconds do 5 rounds of:
1) 7 reps Back-Squats (try to take the same weight as last week for the 6 reps)
2) 10 high Box-jumps M30inch/W24inch
