0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) 15 minutes amrap of:
20 Bulgarian Split Squats with DBs M15kg/W10kg (10 each side)
15 reps Hollow Rock
10 strict Muscle-Snatch
B) EMOM 15
1) 1-2 ascents rope climb
2) 12/9 calories Bike
3) 10 T2B
A) 15 minutes amrap:
5 reps Chin-ups
20 reps alternating tall plank cross body knee to elbow
10 reps weighted Push-ups
B) 10 minutes amrap of:
5 Back-Squats M100Kg/W70Kg
10 Box-jumps M24inch/W20inch
EMOM 40
1) 12 reps Body-row
2) 40 seconds plank hold
3) 12 reps Push-ups
4) 20 Meter prowler push
5) 15 reps Squat-jumps with Medball
A) 15 minutes amrap of:
20 reps alternating Glute Bridge Floor Press RPE 7-8
15 reps narrow Grip Lat Pulldown
20 alternating DB Front Rack Curtsy Squats
B) 21-15-9
Pull Up
DB Power Clean & Jerk 22,5Kg/15kg
Team of 2 for time / I go, you go:
60 Wall-Ball-Shots M6kg/W4kg
60 Burpees
400 meter run (both are running together)
50 Wall-Ball-Shots M6kg/W4kg
50 Burpees
400 meter run
40 Wall-Ball-Shots
40 Burpees
400 meter run
30 Wall-Ball-Shots
30 Burpees
400 meter run
20 Wall-Ball-Shots
20 Burpees
400 meter run
10 Wall-Ball-Shots
10 Burpees
400 meter run
