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A) OT 2 minutes do 6 reps Back-Squats for 5 rounds RPE 8
B) EMOM 15:
1) 15/12 calories row
2) 12 Toes to Bar
3) 8 Power Cleans M60Kg/W40Kg
Sweat ”SUPER Chief”
3 Rounds:
3min. AMRAP:
3 DB Power Cleans M22,5kg/W15kg
6 Push-Ups
9 Air Squats
Rest 1 minute after each round.
3 Rounds:
3min. AMRAP:
3 DB Thrusters M22,5kg/W15kg
6 Push-Ups
9 Sit-Ups
Rest 1 minute after each round.
3 Rounds:
3min. AMRAP:
3 DB Deadlifts M22,5kg/W15kg
6 Push-Ups
9 Pull-Ups
A) OT 90 seconds for 6 rounds do 8-10 reps
strict Pull-ups
B) 15 minutes amrap of:
1 rope climb / legless if possible
3 DB Hang-Squat-Cleans M22,5Kg/W15Kg
3 DB Box-Step-ups M22,5Kg/W15Kg (3 each side)
1 rope climb / legless if possible
6 DB Hang-Squat-Cleans
6 DB Box-Step-ups (6 each side)
1 rope climb / legless if possible
9 DB Hang-Squat-Cleans
9 DB Box-Step-ups (9 each side)
1 rope climb / legless if possible
12 DB Hang-Squat-Cleans
12 DB Box-Step-ups (12 each side)
USW…
„Kelly“
5 rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall Balls 9/6kg
A) OT 90 seconds for 6 rounds do:
1 Power-Clean + 1 Hang-Squat-Clean + 1
Shoulder to Overhead RPE 8-9
B) For time:
21 Deadlifts M100kg/W70kg
21 lateral Burpees over the bar
Pause ist 1 zu 1 zu Dauer für die 42 reps
15 Deadlifts
15 lateral Burpees over the bar
Pause ist 1 zu 1 zu Dauer für die 30 reps
9 Deadlifts
9 lateral Burpees over the bar
