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Office-Time Mo.-Fr. 09-18 Uhr
A) EMOM 10:
1 rep Deadlift RPE 8-9
B) 2 rounds of 2 minutes work / 30 seconds break
1) 350 / 300 meter row + amrap Burpees over the rower
2) 50 Double-Unders + amrap over the Box
Step-ups M24inch/W20inch
3) 20/15 calories Bike + amrap jumping
Lunges
A) Death by russian KB Swings
OTM do 4 Burpees + 5 Swings the first minute
4 Burpees +6 Swings the second minute
4 Burpees + 7 Swings the third minute etc…
B) 18 rounds of 30 seconds work / 30 seconds break
1) amrap mountain climbers
2) amrap jumping lunges
3) amrap slam-balls
A) Technik Kettlebell Snatch
B) 10 minuten EMOM
1) 7 reps KB-Snatches pro Seite
2) 20 reps Tuck-ups
C) 10 minutes amrap of:
3 Pull-ups
3 double DB Hang-Clean & Jerk M22,5Kg/
W15Kg
6 Pull-ups
6 double DB Hang-Clean & Jerk
9 Pull-ups
9 double DB Hang-Clean & Jerk
etc…
A) EMOM 10:
1 Power-Clean + 1 Hang-Squat-Clean + 1
shoulder to overhead
B) 3 rounds of:
1 minute of Max reps Slamball over racked Bar M50kg-70kg/W30kg-50kg
30 seconds break
1 minute of Max calories bike
30 seconds break
1 minute of Max Squat-Cleans M60kg/W40kg
30 seconds break
1 minute of Max meters prowler pull
30 seconds break
Endurance „Miron“
5 rounds for time of:
800 meter run
23 double-DB Front-Squats M15kg/W10kg
13 double-DB Burpee-Deadlifts M15kg/
W10kg
