0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) OT 90 seconds x 6 rounds:
5 Bent-over Barbell Rows @ RPE 8–9
5 Romanian Deadlifts @ RPE 7–8
B) AMRAP 25 Minuten:
500 m Row or Ski
20 DB Thrusters (M2×15 kg / W2×10 kg)
20 Burpees
20 Reverse Step Lunges (mit DBs 15/10 kg)
Team of 2 for time:
20 rounds of: (I go, you go for full rounds)
10 Deadlifts M80kg/W55kg + 10 lateral Burpees over the bar
directly into
100 calories Bike or Row
directly into
15 rounds of: (I go, you go for full rounds)
10 double DB Front-Squats + 10 deficit Push-ups on DBs M15kg/W10kg
directly into
100 calories Bike or Row
directly into
10 rounds of: (I go, you go for full rounds)
10 reverse Step Sandbag Lunges M30kg/W20kg + 10 Pull-ups or horizontal Ring-Rows
directly into
100 calories Bike or Row
A) 15 minutes AMRAP of:
10 Slamball Chest Press M45-70kg/W25-40kg
10 Feet elevated ring rows
30 Double Unders
B) Complete as many rounds as possible in 10 minutes of:
15 wall-ball shots
1 rope climb, 15 ft
A) OT 90 seconds for 5 rounds each:
6-10 reps strict Chin-ups
6-8 reps Bench-Press
B) 20 minutes amrap:
10 reps Supinated Bent over row RPE 7-8
10 reps Reverse snow angels with 1,25kg
10 reps each side lean away Dumbbell
lateral raise
A) OT 90 seconds for 5 rounds each exercise
1) 6-8 reps Deadlift
2) 10 reps Cyclist Squats
B) 2 Tabata rounds of:
1) Tabata Ski
2) Tabata Bike
3) Tabata Shuttle-Sprints
4) Tabata Wall-Ball-Shots
