0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) OT 90 seconds for 5 rounds each
1) 15 elevated KB-Squats M32kg/W24kg
2) 15/10 calories Bike
3) 10 reps double DB strict Press
B) Team of 2 for time:
50 reps synchro DB Devil Press M1x15kg/W1x10kg
75 reps synchro Tuck-ups
100 calories Bike (I go, you go)
75 reps synchro Burpees
50 reps synchro double DB Back-Step
Lunges (50 steps each leg) M15kg/W10kg
A) OT 90 seconds for 5 rounds each:
20 Bulgarian Split Squats with DBs M15kg/W10kg (10 each side)
15 reps narrow Grip Lat Pulldown
B) 5 rounds for quality of:
12 reps Barbell Hip-Thrusts
12 reps Dumbbell Top Down Gorilla Row
12 reps DB Bench Press
Last Man standing
3 rounds of:
12/9 calories Bike
10 Power-Cleans M70kg/W40kg
8 Burpees over the bar
A) 21-15-9 reps for time of:
calories Ski
reverse Step Lunges with plate overhead M20kg/W15kg
B) 21-15-9 reps fir time of:
calories Row
DB Push-Press M2x15kg/W2x10kg
C) 21-15-9 reps for time of:
Burpee broad jumps
Goblet Squats with KB M32kg/W24kg
15 rounds of: 90 seconds work / 45 seconds break
1) 18/13 calories row + amrap russian Kettlebell Swings M32kg/W24kg
2) 15/11 calories Bike + amrap Chin-ups
3) 20 reps Wall-Ball-Shots M9kg/W6kg + amrap Box-jumps M24inch/W20inch
