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Office-Time Mo.-Fr. 09-18 Uhr
With a running clock:
…at the 0:00
AMRAP 8:
15 Cal Bike
10 Slamball-Cleans M45-60kg/W25-40kg
…at the 10:00
AMRAP 8:
15 Box-Jumps M24inch/W20inch
10 DB Thrusters M22,5kg/W15kg
…at the 20:00
AMRAP 8:
15/10 Cal row
10 DB Lunges M22,5Kg/W15kg (10 reps each side!)
…at the 30:00
AMRAP 8:
15 Burpees
10 Toes to Ba
A) Snatch Technik
B) Every 3:30 minutes x 5 Rounds:
M20/W15 Calories of choice
10 Power Snatches @50%
Optional for advanced weightlifters. Beginners are staying at 10 reps and 50%
Round 2: 8 Snatches @55%
Round 3: 6 Snatches @65%
Round 4: 4 Snatches @75%
Round 5: 2 Snatches @85%
50-40-30-20-10 reps of:
Squats with Slam-Ball
Slam-Balls
Russian Twist with Slam-bal
Team of 2 for time:
40 Clean and Jerks M80kg/W50kg
1 km Run Together
20 rope Climbs
1 km Run Together
1 km Farmers Carry M22,5kg DBs / W15kg DBs
A) OT 2 minutes for 5 rounds do
7 reps Back-Squats RPE 8
B) Complete as many rounds as possible in 12 minutes of:
10 Pull-ups
15 Dips (Rings or Box or Horns)
30 Double-Unders
