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A) OT 2 minutes do 5 reps Back-Squats for 5 rounds / RPE 8 B) 10 rounds for time of: 10 Dumbbell Deadlift M22,5kg/W15kg 8 Dumbbell Push-Press M22,5Kg/W15Kg 6 Pull-ups
25 rounds of (5 each exercise) 45 seconds work / 30 seconds break Slamball over Shoulder M45kg/W35kg Calories row Toes to bar or rings Lunges with plate overhead M20Kg/W15Kg / walking or on place Prowler push
A)EMOM 10: 3 reps Snatch-Pull RPE 7-8 B) 21-15-9 reps for time of: Bench presses M70Kg/W35Kg Squat cleans M60Kg/W40Kg
A) EMOM 10: 1-5 reps Power-Clean AHAP Weight of Power Clean compare to Bodyweight (BW) is essential for the amount of reps. >= 100% BW = 1 rep 80%-90% = 2 reps 70%-80% = 3 reps 60%-70% = 4 reps 40%-60% = 5 reps Goal is to go heavy. If you cant do 40% of your Bodyweight do the „Durante Ab- Challenge“ B) 12 minutes AMRAP: 8 Front Rack Lunges M40Kg/30kg (8 total) 8 Pull-ups 8 calories Row or Bike
A) OT 2 minutes do 5 reps Bench Press for 4 rounds / RPE 8 B) For time: 50 russian KB-Swings M24kg/W16kg 25 Box-Jumps M24inch/W20inch 40 russian KB-Swings M24kg/W16kg 20 Box-Jumps M24inch/W20inch 30 russian KB-Swings M24kg/W16kg 15 Box-Jumps M24inch/W20inch 20 russian KB-Swings M24kg/W16kg 10 Box-Jumps M24inch/W20inch 10 russian KB-Swings M24kg/W16kg 5 Box-Jumps M24inch/W20inch
