0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) Kettlebell-Snatch üben
B) 21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups
♀ 16-kg KB ♂ 24-kg KB
A) EMOM 10:
1 Power-Clean + 1 Hang-Squat-Clean + 1Front Squat
B) 12 minutes AMRAP of:
3 Toes to bar
3 Deadlifts M100Kg/W70Kg
3 Burpees over the bar
6 T2B
6 DL
6 Burpees OTB
9 T2B
9 DL
9 Burpees OTB
ETC…
Team of 2:
3 km Row / I go, you go
50 synchro Burpees
100 synchro plate Clean & Jerk M15kg/W10kg
200 synchro plate Lunges M15Kg/W10Kg
3 km Run (both together)
A) „Durante Ab-Challenge“
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold
1 minute rest
B) 7 rounds for time of:
7 Cal bike or row
7 Handstand-Push-ups
7 Chest to bar Pull Ups
5 rounds of 2 minutes amrap work / 30 seconds rest
A) 15/10 cal Row
10 Burpees over the rower
B) 15 Box-jumps M24inch/W20inch
10 Jumping lunges w/medball
C) 15 Ring-rows
10 DB Strict-Press RPE 7-8
