0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Team of 2:
25-20-15-10-5
Back Squats (80/55, Rack allowed)
50-40-30-20-10
Slamball Ground To Shoulder
A) Clean & Jerk / BB-Cycling
B) 4 Sets, 3min on / 3min off:
250m / 200m Row
5 Burpees Over Rower
Max Reps (Power) Clean & Jerk (60/40)
Team of 2 / YGIG:
2 Rounds:
400m Farmers Walk Together (2x 24/16)
50 Pendulum Lunges
50 Partner Sit Ups
50 Ring Rows
50cal Row
25 Synchronized Burpees
A) 8min EMOM:
1 Paused Power Snatch +
1 Overhead Squat (2″ Bottom hold)
B) 2 Rounds:
25 altern. DB Snatch (22.5/15)
50 Box Jumps Over
25 Toes To Bar
A) 20min AMRAP / Quality:
10-8 Front Squats
10-8 Wide Stance BB Good Mornings
B) 15min AMRAP / Quality:
14-12 alt. Cossack Squats
8-10 / Side Kick Stance Romanian Deadlift + Rotations
ME (min 15-30sec) (weighted) Squat Bottom Hold
