0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) 8min EMOM:
1-2 Snatch Balance (1″ Bottom Hold)
B) 5 Rounds:
5 Hang Power Snatch (40/30)
10 Overhead Squats
10 Lateral Burpees Over Bar
HYROX 90 Min
Team of 2 / YGIG:
10 alternating Rounds:
15/12 cal Row +
15 DB Thruster (2×15/10)
into
10 alternating Rounds:
10 altern. One Arm Devil Press (15/10) +
15 Box Jumps
into
10 alternating Rounds:
10 KB Deadlift (2×24/16) +
15 Hanging Leg Raises
HYROX (60 Min)
Team of 2 / YGIG:
10 alternating Rounds:
12/10 cal Row +
10 DB Thruster (2×15/10)
into
10 alternating Rounds:
10 altern. One Arm Devil Press (15/10) +
10 Box Jumps
into
10 alternating Rounds:
10 KB Deadlift (2×24/16) +
10 Hanging Leg Raises
A) 8min EMOM:
1 Power Snatch +
1 OHS
B) For Time:
5 Rounds:
5 One Arm Devil Press
10 DB Hang Snatches (22.5/15)
15 Lateral DB Hop Overs
-2 min Rest-
5 Rounds:
15 Lateral DB Hop Overs
10 DB Hang Snatches
5 One Arm Devil Press
A) 10min EMOM:
odd: 5-8 (weighted) strict Pull Ups
even: 6-8 Z-Press
B) 4 Rounds:
250m Run
20 Russian KB Swings (32/24)
10 C2B Pull Ups
6x 4min work / 1min Rest:
a)
10 Push Ups
20 Wallballs
30m Farmers Walk
max Cal Row
b)
10 Ring Rows / Pull Ups
15m Walking Lunges
200m Run
max meters Sprawl Broad Jump
