0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
Team of 2 / I go, you go:
3 rounds:
42 Wall Balls M9Kg/W6Kg
30 Toes-to-bar
18 Clean & Jerks M60Kg/W40kg
4 rounds:
50 Push-ups
2 Legless Rope Climbs
5 rounds:
20 Calories Bike
30 Russian Kettlebell Swings M32Kg/W24kg
A) EMOM for 10 minutes do:
5 reps strict Muscle-Snatch
B) 12 minutes amrap of:
10 DB Deadlift M22,5Kg/W15Kg
20 crossover lateral Box Step-ups with 1 Dumbbell M22,5Kg/W15Kg
40 meter DB farmers carry M22,5Kg/W15Kg
A) Techniktraining Kettlebell-Snatch und Toes to bar
B) EMOM 21
1) 8 KB-Snatches left + 8 KB-Snatches right
2) 12/9 calories Bike
3) 10 Toes to bar
For time:
5 rounds of „Cindy“
30 Burpees
4 rounds of „Cindy“
30 Power Cleans M60kg/W40kg
3 rounds of „Cindy“
30 Front Squats M60kg/W40kg
2 rounds of „Cindy“
30 Shoulder to Overhead M60kg/W40kg
1 round of „Cindy“
30 Burpees
1 round Cindy consists of 5 Pull-ups, 10 Push-ups and 15 Air-Squats
25 rounds of 1 Minute work / 20 seconds break
1) Calories row
2) Burpees
3) Slam Balls 4Kg-10Kg
4) 30 seconds amrap Tuck-ups + 30
seconds hollow rock hold
5) 30 seconds amrap Ring-rows + 30
seconds active hang on pull-up bar
