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Office-Time Mo.-Fr. 09-18 Uhr
EMOM x 10 minutes (both exercises in same minute) 10 DB-Front-Squats (1 DB) M22,5Kg/W15Kg + 8 alternating Hang DB Snatches M22,5Kg/W15kg Rest 3 minutes EMOM x 10 minutes Min 1 : 15/12 Cal Row or Bike Min 2 : 30 Double Unders Rest 3 minutes 10 minutes AMRAP: 5 Pull-Ups 10 Push-Ups 15 Tuck-ups
A) Squat Snatch Technik B) EMOM 15 1) 10-15 Toes to bar 2) 1 ascent Rope climb 3) 5-10 HSPUS
Team of 2 for time: 50 calories bike 30 rounds of: 1 Power-Clean M100Kg/W70Kg 3 Burpees 5 Wall-Ball-Shots M9Kg/W6Kg 50 calories bike
A) Squat Clean and Jerk Technik B) 15 minutes amrap of: 1 Muscle-up or 3 Pull-ups + 3 Dips 8 Box-Jumps M24inch/W20inch 12 russian KB Swings M32kg/W24kg
A) 3 rounds of 90 seconds work / 30 seconds break - Sledgehammer strikes - Plank position Prowler-Pull - amrap 5 Burpees + 10 Step-ups with Slamball RPE 7-8 B) Team of 2: 12 minutes amrap of: 3 Slamball Cleans RPE 7-8 20 meter lunges with Slamball RPE 7-8 6 Slamball Cleans 20 meter lunges 9 Slamball Cleans 20 meter lunges etc.
