0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
OT 5 minutes do 4 rounds each
A) 15/12 calories row
10 Burpees over the rower
400 meter run
B) 20 Slam-Balls
15 Squat-Cleans mit Slam-Ball
400 meter run
A) EMOM 10:
1 Power-Clean + 1 Hang-Squat-Clean + 1 Front Squat
B) EMOM 15:
1) 15 Pull-ups
2) 12/9 calories Bike
3) 15 reps DB shoulder to overhead M22,5Kg/W15Kg
A) 20 minutes amrap of:
5 Pull-ups
10 Push-ups
15 Air-Squats
20 Box-Jumps M24inch/W20inch
B) Team of 2 for time:
1000m row
150 Burpees
200 russian KB-Swings M24kg/W16k
A) 10 minutes to get as far as possible…
5-5-5-5-5
Devil Press M20Kg/W10kg
10-20-30-40-50
Wall Balls M9Kg/W6kg
B) 10 minutes AMRAP:
10 DB Lunges
20 Sit-ups w/ feet anchored on DBs
C) 10 minutes to finish…
5 rounds:
15/10 cal Bike/row
12 russian KB Swings M32Kg/W24kg
3 minutes rest between sections
A) Team of 2:
1 km Ab-row-Challenge
B) 3 rounds for time of:
30 DB Hang-Power-Snatches M22,5Kg/W15Kg (15 pro Seite)
20 Toes to bar
