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Office-Time Mo.-Fr. 09-18 Uhr
A) OT 90 seconds for 5 rounds each:
1) 10 reps Elevated Kettlebell Squats RPE 7-8
2) 6-8 reps Strict Chin-ups (weighted if possible)
B) 15 minutes amrap:
15 reps Ring Fall outs
10 Plyo Push-ups
20 reps Russian Twist with DB
A) OT 2 minutes for 5 rounds do 4 reps of
Bench-Press RPE 8
B) For time:
10 Slamball Cleans M45-60kg/W30-45kg
10 Chest to bar Pull-ups
8 Slamball Cleans
10 C2B Pull-ups
6 Slamball Cleans
10 C2B Pull-ups
4 Slamball Cleans
10 C2B Pull-ups
2 Slamball Cleans
10 C2B Pull-ups
Hyrox:
6 rounds for time of:
40 Crossover Mountain Climbers
30 Lunges
20 Box-Jumps M24inch/W20inch
10 Burpees
A) OT 2 minutes for 5 rounds do 4 reps of
Back-Squat RPE 8
B) 21-15-9 reps for time of:
Overhead squats M50Kg/W35Kg
Toes-to-bars
Team of 2:
6 minutes amrap of:
Prowler Pulls and DB Snatches (Partner 1 does 1 track Prowler Pull while Partner 2 does
amrap DB Snatches M22,5kg/W15kg / then change)
– 2 minutes break –
6 minutes amrap of:
Deadlifts and Bar-hold M60Kg/W40Kg (Partner 1 does 10 Deadlifts while Partner 2 holds the
bar at the hip. Then Change. When one person drops the bar do 10 synchron Burpees.)
– 2 minutes break –
6 minutes amrap of:
Calories Bike and Slam-Balls (Partner 1 does M12calories/W10calories Bike while Partner 2
does amrap Slam-Balls. Change after the calories Bike)
– 2 minutes break –
6 minutes amrap of:
Double-unders and Ring rows (Partner 1 does 30 Double-unders while Partner 2 does amrap
Ring rows. Change after the 30 DUs.)
