0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) OT 2 minutes for 5 rounds do
8 reps Back-Squats RPE 8
B) 15 minutes AMRAP:
10 DB Bench Press M22,5kg/W15kg
200m Run
15 Russian KB Swings 32kg/24kg
10 Burpees
50-40-30-20-10 reps for time of:
Ring Rows
Burpees
Squat-jumps with Medball M9kg/W6kg (bearhug)
„100 Proof”
Teams of 3:
70/50 Calorie Bike
100 Box Jump Overs (24/20)
100 Thrusters (40Kg/30Kg)
100 Chest to Bar Pull-Ups
100 Thrusters (40Kg/30Kg)
100 Box Jump Overs (24/20)
70/50 Calorie Bike
A) Rope climbs üben oder
10 minutes EMOM 1 ascent rope climb.
B) For time:
12 Power-Cleans M60kg/W40kg
12 Push-Press M60kg/W40kg
400 meter run
9 Power-Cleans
9 Push-Press
400 meter run
6 Power-Cleans
6 Push-Press
400 meter run
3 Power-Cleans
3 Push-Press
400 meter run
9 rounds of 3 minutes Work / 60 seconds Rest
A) 40 Slam-Balls + amrap Burpees
B) 400 meter run + amrap Air-Squats
C) amrap 10 Box-jumps + 15 Tuck-ups
