0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Team of 2 for time:
400 OH-Plate-Lunges / partner holds Squat position
300 ring-rows / partner holds Superman position
200 Burpees / partner holds plank position
A) 15 minutes amrap:
20 alternating DB Curls
20 meter DB Cross Body Carry
15 Supine Crush Grip DB Tricep Extensions
B) 15 minutes amrap of:
5 Burpees
10 Wall-Ball-Shots M9Kg/W6Kg
20 DU
A) For time:
1 km run
50 reps plate Clean & Jerk M15kg/W10kg
100 Air-Squats
1 km run
B) OT 2 minutes do 6 rounds of 50 meter Sprint.
PS: Bitte Laufschuhe nicht vergessen.
A) „Durante Ab-Challenge“
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold
1 minute rest
B) 20 minutes amrap of:
10 Burpees
20 wall ball shots 9Kg/6Kg
30 calories row/bike
40 Kettlebell-Swings M32kg/W24kg
50 DU
Team of 2 for time: I go, you go style.
3 rounds for time of:
40 calories bike
20 Power-Cleans M80Kg/W50Kg
3 rounds for time of:
40 lateral Burpees over the bar
20 Deadlifts M100Kg/W60Kg
3 rounds for time of:
40 Pull-ups
20 Handstand Push-ups
No rest in between
