0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) Squat-Clean & Split-Jerk practice
B) 15 minutes amrap of:
1 Muscle-up or 3 Pull-ups + 3 Dips
8 Box-Jumps M24inch/W20inch
12 russian KB Swings M32kg/W24kg
Team of 2 / 20 rounds of:
1 round is:
200 meter run
15 Squat-Jumps mit Slamball
10 Slam-Balls
Person A has to finish the whole round
before Person B starts.
A) 6 rounds of 90 seconds work / 30 seconds
break (3 rounds each)
B) 12 minutes amrap of:
3 Slamball Cleans RPE 7-8
20 meter lunges with Slamball RPE 7-8
6 Slamball Cleans
20 meter lunges
9 Slamball Cleans
20 meter lunges
etc.
25 rounds of 60 seconds work / 30 seconds
break (5 rounds each exercise)
1) amrap prowler Push
2) amrap double DB Lunges M15kg/W10kg
3) 20 Tuck-ups + amrap mountain climbers
4) amrap 10/7 calories row + 5 Burpees
over the rower
5) amrap double KB march in place M24kg/
W16kg
EMOM 35
1) 15 Elevated Squats auf der Box mit Kettlebell M32kg/W24kg
2) 15/11 calories Bike
3) 20-30 meter prowler push
4) 5-7 reps DB Clean & Jerk M22,5Kg/W15Kg
5) 7-10 Pull-ups
