0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Team of 2:
2 rounds of each part:
– 4 minutes amrap of Prowler-Pull / Burpees
Person 1 is pulling the prowler / Person 2 is doing amrap Burpees / change after 1 track of pulling
1 minute break
– 4 minutes amrap of Deadlift / Box-jumps
Person 1 is doing 10 reps Deadlifts M100kg/W70kg / Person 2 is doing amrap Box-jumps M24inch/W20inch / Change after 10 reps Deadlifts
1 minute break
– 4 minutes amrap of Devils Press / Battlerope
Person 1 is doing 10 reps Devil Press M22,5kg/W15kg / Person 2 is doing amrap Battlerope /
Change after 10 reps Devil Press
1 minute break
– 4 minutes amrap of calories Bike / DB Hang-Squat-Clean
Person 1 is doing 10 reps DB Hang-Squat-Clean M22,5kg/W15kg / Person 2 is doing amrap
calories Bike / Change after 10 reps DB Hang-Squat-Clean
Team of 2 for time
10 Rounds of:
15 synchro plate Clean & Jerk M15kg/W10kg
15 synchro Burpees with jump on plate
15 synchro Tuck-ups
20 calories row / I go, you go
A) OT 90 seconds for 6 rounds do 5-10 reps of strict Chin-ups
B) OT 2 minutes for 8 rounds do:
12/9 calories row or bike
3 power cleans
3 front squats
3 push jerks
Start at M50Kg/W35Kg and add weight every round
A) OT 90 seconds for 5 rounds each:
12 reps Barbell Hip-Thrusts RPE 8
12 reps Chin-ups
B) 5 rounds for quality of:
10 reps Dumbbell Deficit Push to Gorilla Row
10 reps Dumbbell Romanian Deadlift
20 reps Dual Dumbbell Hollow Flutter
A) Every 2 minutes until 150 wbs
15/11 cal row or bike
Max wbs 9/6
B) Team of 2 / I go you go
For time:
500 Bench Jump overs
400 Air-Squats
300 Sit-ups
200 Lunges
100 Burpees
