0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) OT 2 minutes for 5 rounds do
3 reps Back-Squats RPE 9
B) 3 rounds for time of:
15 power cleans M70Kg/W45Kg
Run 400 m
Plank hold for time equal to run time
3 rounds of
4 minutes amrap
15/10 cal Row
10 burpees over the rower
2 min rest
4 minutes amrap
15 Box-jumps M24inch/W20inch
10 DB-Thrusters M15kg/W10kg
2 min rest
A) Barbell Snatch Technique + kipping Pull-up Technique
B) EMOM 14
1) 3 reps Squat-Snatch or 10 OHS for Beginners RPE 6-7
2) 10 reps kipping Pull-ups
A) OT 2 minutes for 5 rounds do:
5 reps Bench-Press RPE 7-8
B) For time:
150 Wall-Ball-Shots
Every Minute perform 3 Deadlifts M100kg/W70kg
Team of 2 / I go, you go
3 rounds of:
1 km Run (both)
1 km Row
100 DB walking Lunges M15Kg/W10Kg
