0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) EMOM 10:
3 touch and go reps Power-Cleans RPE 7-8
B) 12 minutes amrap:
12/9 calories bike or row
10 reps overhead Squat M50Kg/W35Kg
1 rope climb, legless for ascent and descent
EMOM x 36 minutes: (6 rounds)
Min 1: 45 seconds Battlerope
Min 2: 15 Goblet Squats M24Kg/W16kg
Min 3: 10 Burpees
Min 4: 10-15 Lat-rows
Min 5: 20 Tuck-ups
Min 6: 10-15 Hand-release Push-ups
Laufschuhe 🙂
A) Clean & Split Jerk
B) 5 minutes amrap of:
3 Power-Cleans M60Kg/W50Kg
3 Burpees over the bar
4 Power-Cleans
4 Burpees over the bar
5 Power-Cleans
5 Burpees over the bar
etc…
2 Minutes break
4 minutes amrap of:
3 Power-Cleans M70Kg/W50Kg
3 Burpees over the bar
4 Power-Cleans
4 Burpees over the bar
5 Power-Cleans
5 Burpees over the bar
etc…
2 Minutes break
3 minutes amrap of:
3 Power-Cleans M80Kg/W50Kg
3 Burpees over the bar
4 Power-Cleans
4 Burpees over the bar
5 Power-Cleans
5 Burpees over the bar
etc…
2 rounds for time of:
50 DB-Deadlift M15Kg/W10Kg
400 meter run
40 DB Hang-Clean & Jerk
400 meter run
30 DB Front-Squats
400 meter run
20 DB Hang-Power-Snatches (20 left + 20
right)
400 meter run
10 DB Man-Makers
400 meter run
