0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) 15 minutes amrap:
10 reps each side Single Leg DB Hip Thrusts
15 reps narrow Grip Lat Pulldown
10 reps reverse snow angels with 1,25kg
plate / 5 reps clockwise + 5 reps counter clockwise
B) 12 minutes amrap of:
3 muscle-ups or 6 C2B Pull-ups
5 DB-Clean & Jerk M22,5Kg/W15Kg
7 calories bike or row
10 minutes EMOM:
Odd: 15/12 cal row
Even: 10 Burpees over the rower
10 minutes EMOM:
Odd: 30 russian twist with slam ball
Even: 15 slam balls
10 minutes EMOM:
Odd: 20 russian Kettlebell-Swings M24Kg/
W16Kg
Even: 20 lateral jumps over Kettlebell
Rest 3 minutes between each Section
EMOM x 5 minutes
15/10 cal bike or row
Minute 5 to 6 is break
From 6-11 minutes try to finish…
5 rounds:
10 Wall-Ball-Shots M9kg/W6kg
10 Box-jumps M24inch/W20inch
Minute 11 to 12 is break
From 12-17 minutes
EMOM x 5 minutes
15/10 cal bike or row
Minute 17 to 18 is break
From 18-26 minutes try to finish…
8 rounds:
8 Front Squats M40Kg/W30kg
8 Toes-To-Bar
Minute 26 to 27 is break
From 27-34 minutes try to finish…
100 Russian KB Swings 24/16kg
A) OT 90 seconds for 5 rounds each:
1) 12 Dual DB Prone Row
2) 20 Alternating Band Assisted Pistols
B) 10 rounds for time of:
5 Deadlifts M100kg/W70kg
10 Push-ups
A) 15 minutes amrap:
15 Rower Hamstring Curl on Bench
15 Bent over reverse DB Fly (optional Scheiben nutzen)
15 Tuck-ups
B) Complete as many reps as possible in 12 minutes:
4 wall walks
8 chest-to-bar pull-ups
12 single-dumbbell overhead walking lunges
♀ 35 lb
♂ 50 lb
