0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
40 rounds (8 rounds each) of 40 seconds
amrap work / 20 seconds break
1) amrap calories row
2) amrap Ring-Rows
3) amrap Tuck-ups
4) amrap Push-ups
5) amrap Squat-jumps with Medball (hold
the Ball in Bearhug position)
A) 15 minutes amrap of:
20 Goblet Cossack Squats M15kg/W10kg
(10 each side) use a Plate or DB
15 Ring-rows
10 Pike Handstand-Push-ups with feet or
knees on box
B) For time:
15 Power-Cleans M70Kg/W50Kg
20 Burpees over the bar
25/17 calories Bike
2 minutes rest
15 Power-Cleans
20 Burpees over the bar
25/17 calories row
Team of 2:
4 rounds for time of:
A)
Person 1 is running 1km while Person 2 is
doing amrap 200/150 meter row + 10
Burpees over the rower
Then Change
B)
Person 1 is running 1km while Person 2 is
doing amrap 12 DB Deadlift + 9 DB HangClean + 6 DB Shoulder to overhead M15Kg/
W10Kg
A) OT 2 minutes for 5 rounds do 5-10 reps
strict Pull-ups
B) For time:
50 DU
40 Push-ups
40 hang DB-Snatches M22,5kg/W15kg
50 DU
30 Push-ups
30 hang DB-Snatches
50 DU
20 Push-ups
20 hang DB Snatches
50 DU
10 Push-ups
10 hang DB Snatches
Team of 2:
50 calories row
75 ring-rows
50 calories row
100 Push-ups
50 calories row
300 air-Squats
50 calories row
100 Push-ups
50 calories row
75 ring-rows
50 calories row
