0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
On a 15-minute clock, for max reps each round…
From 0:00-3:00, Run 400m then do max Toes to bar
Rest 1 minute
From 4:00-7:00, Run 400m then do max Back Squats M60Kg/W40kg
Rest 1 minute
From 8:00-11:00, Run 400m then do max Toes to bar
Rest 1 minute
From 12:00-15:00, Run 400m then do max Back Squats M60Kg/W40kg
5min Rest
On a 15-minute clock, for max reps each round…
From 0:00-3:00, row 500m then do max russian KB Swings M24Kg/W16kg
Rest 1 minute
From 4:00-7:00, row 500m then do max Burpees over the rower
Rest 1 minute
From 8:00-11:00, row 500m then do max russian KB Swings M24Kg/W16kg
Rest 1 minute
From 12:00-15:00, row 500m then do max Burpees over the rower
A) EMOM 10:
1 Power-Clean + 1 Hang-Squat-Clean + 1 shoulder to overhead
B) For time:
10 reps Devil-Pres M22,5kg/W15kg
10 reps Chest to Bar Pull-ups
8 reps Devil-Press
10 reps C2B Pull-ups
6 reps Devil-Press
10 reps C2B Pull-ups
4 reps Devil-Press
10 reps C2B Pull-ups
2 reps Devil-Press
10 reps C2B Pull-ups
A) 10 minutes amrap of:
3 hang Muscle-Snatches M15Kg/W7,5Kg
3 Burpees
6 hang Muscle-Snatches
6 Burpees
Immer 3 mehr
B) 21 minutes of:
1) 30 jumping Lunges
2) 15/11 calories row
3) 45 seconds hollow rock hold
A) Double-Unders /
Over cross DU / triple unders
B) EMOM 10:
5 reps hang Muscle-Snatch RPE 6-7
C) For time:
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups
♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell
A) OT 2 minutes do 5 reps Back-Squats for 5 rounds RPE 8
B) 5 rounds for time of:
5 Power-Cleans M80/W50Kg
10 Burpees over the bar
20 Wall-Ball-Shots M9Kg/W6Kg
