0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
10 rounds of 3 minutes work / 1 minute
break (5 rounds each)
A)
30 russian Kettlebell-Swings M24Kg/W16Kg
25 V-ups
Rest of the time do amrap mountain climbers
B)
30 Goblet-Squats with KB M24Kg/W16Kg
25 Box-jumps
Rest of the time do amrap Burpees
A) OT 2 minutes for 5 rounds do
5 reps Deadlift RPE 7-8
B) 10 rounds of:
4 Barfacing Burpees
3 Hang-Squat-Cleans M60kg/W40kg
2 Front-Squats
1 Thruster
A) 10 rounds of 60 seconds work / 30 seconds break
10 DB Thrusters M15kg/W10kg + amrap
Burpees in remaining time.
B) 10 rounds of 60 seconds work / 30 seconds break
10 KB-Deadlifts + amrap KB Farmers Carry
in remaining time M24kg/W16kg
A) EMOM 10: 1 rep Squat-Clean & Jerk RPE 7-8
B) For Time:
100 DU
80 Air squats
60 american Kettlebell Swings M24Kg/W16Kg
40 Pull Ups
20 Burpees
A) 50-40-30-20-10
DB Alternating Lunges (hold in front rack)
M22,5Kg/W15Kg
Push-Ups
Rest 3 minutes
B) 10 minutes EMOM (both in the same minute)
10 Alt. DB Hang Snatch M22,5Kg/W15Kg
10 Air Squats
*Go up in reps if this is easy for you. Some
of you may get up to 16 or 18.
