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Office-Time Mo.-Fr. 09-18 Uhr
A) OT 75 seconds for 7 rounds do:
2 reps Clean Pull + 2 reps Hang-Power Clean
B) For time*:
30 Muscle-ups (Bar or Rings)
60 calories bike or row
90 Burpees
*partition as you like
7 rounds of
60 seconds work / 30 seconds break
1) amrap calories Ski
2) 15 Wall-Ball-Shots M9kg/W6kg + amrap
mountain climbers
3) 10 reps KB Deadlift M24kg/W16kg +
amrap reverse Step Lunges
4) 12/8 calories row + amrap Burpees over
the rover
A) Kettlebell-Snatch Technik
B) 50-40-30-20-10 reps for time of:
Kettlebell-Snatches M24Kg/W16Kg
Box-Step-ups with Kettlebell
Team of 2 for time:
100 Abmat Sit-ups
10 rope climbs (Kniebandagen an den Knöcheln schützen vor Verbrennung)
100 Push-ups
150 calories Bike
100 Push-ups
10 rope climbs
100 Abmat Sit-ups
6 rounds for time of:
30 calories Row or Ski
25 Plate Front Squats M20kg/W15kg
20 Plate Clean & Jerk M20kg/W15kg
15 Burpees to plate
