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Office-Time Mo.-Fr. 09-18 Uhr
For time: M15kg/W10kg Dumbbells 50 DB FFB Renegade Row 100 meter walking Lunges 50 DB Front-Squats 100 Double-unders 50 DB Hang-Clean & Jerk 100 meter walking Lunges 50 DB Deadlifts 100 Double-unders
A) 15 minutes amrap: 10 alternating Ring assisted Cossack Squats 10 reps Crush Grip KB Bench Press 5-10 supinated Pull-ups (Chin-ups) B) 12 minute amrap: 10 Power-Cleans M50Kg/W30Kg 8 Front-Squats (same weight) 6 Burpees over the the bar
A) 15 minutes amrap of: 40 meter mini band side steps (20 meter left leg leading + 20 meter right leg leading) 20 reps Frog Pumps with mini band 20 reps Tuck-ups B) 10 minutes amrap of: 4 DB-Snatches M22,5kg/W15kg 6 Step-ups with DB M24inch/W20inch 6 DB-Snatches 8 Step-ups 8 DB-Snatches 10 Step-ups 10 DB-Snatches 12 Step-ups USW…
A) AMRAP 7: 10 DB Bench Press M22,5kg/W15kg 10 Calories row B) AMRAP 7: 10 Pull-ups 30 Double Unders C) AMRAP 7: 15 Russian KB Swings M32Kg/W24Kg 10 Box Jumps 24/20 D) AMRAP 7: 10 TTB 30 Mt. Climbers (L+R= 1)
A) „Durante Ab-Challenge“ 5 rounds of: 10 hollow rock 10 v-ups 10 tuck-ups 10 sec. hollow hold 1 minute rest B) EMOM 18 1) 15/12 calories bike 2) 15/12 calories row 3) 12 Burpees
