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Office-Time Mo.-Fr. 09-18 Uhr
Workout of the Day
A) EMOM 12:
Odd: 10 reps Bench Press RPE 7-8
Even: 5-10 reps strict Pull-ups
B) 15 minutes amrap of:
3 Slamball over Shoulder
4 Burpees to Slamball
5 Slamball Squats (Bearhug)
20 meter Slamball carry (Bearhug)
Functional Bodybuilding
A) 5 rounds for quality of:
20 Bulgarian Split Squats with DBs M15kg/W10kg (10 each side)
8 reps Bench-Press RPE 7-8
B) 15 minutes amrap of:
40 meter mini band side steps (20 meter left
leg leading + 20 meter right leg leading)
20 reps Frog Pumps with mini band
20 reps Tuck-ups
Workout of the Day
„Morrison“
50-40-30-20 and 10 rep rounds of:
Wall ball shots M9kg/W6kg
Box jump M24inch/W20inch
Russian Kettlebell swings M32kg/W24kg
HYROX
“Morrison“
50-40-30-20 and 10 rep rounds of:
Wall ball shots M9kg/W6kg
Box jump M24inch/W20inch
Russian Kettlebell swings M24kg/W16kg
Workout of the Day
A) Snatch
B) For time:
21 reps Power-Snatch M40Kg/W30Kg
21 Burpees
15 reps Snatch
15 Burpees
9 reps Snatch
9 Burpees
Workout of the Day
A) EMOM 12:
1) 1 Squat-Clean + 3 Front-Squats AHAP
2) 8-10 reps strict Pull-ups
B) 40-30-20-10 reps for time of:
calories row or bike
Burpees
HYROX
Team of 2:
A) 10 rounds of:
400 meter run
20 Wall-Ball-Shots M9kg/W6kg
B) „Durante Ab-Challenge“
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold
1 minute rest
Workout of the Day
A) 12 minutes amrap of:
4 Slamball Cleans M45kg/W30kg
8 Box-Jumps M24inch/W20inch
12 Push-ups
B) OT 2:30 minutes do 30 seconds max calories
Bike for 5 rounds. This is max effort bike!
Functional Bodybuilding
A) 4 rounds of each exercise for quality of:
10-12 reps DB flys
10-12 reps Horizontal Ring rows
B) 20 minutes amrap of:
10 reps DB Pullover
10 reps Chin-ups
10 reps Ring Push ups
HYROX
A) EMOM 20:
1) 15 Box Jumps M24inch/W20inch
2) 12/9 calories row
3) 20 reverse Step Lunges with Sandbag
4) 10 Burpees
B) 5 rounds of 200 meter Skiergo Sprint
