0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
2 rounds of 4 minutes work / 1 minute break
1) amrap
10 plate Clean & Jerk + 10 Plate Front
Squats
2) amrap
10 Wall-Ball-Shots M9kg/W6kg + 40 reps
alternating mountain climbers
3) amrap
10 Box-jumps + 10 V-ups
4) amrap
10 calories row + 10 lateral Burpees over
the rower
A) EMOM 10
1 Squat-Snatch weight climbing
B) For time:
50 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
40 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
30 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
20 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
10 Hang DB Snatch M22,5kg/W15kg
50 Double Unders
A) For time:
40-30-20-10 reps of
Calories row
KB-Deadlifts M2x32kg/W2x24kg
50 meter farmers carry after each round
B) 16 minutes amrap of:
20 Box-Step-ups M20kg/W15kg (any Object)
30 alternating mountain climbers
35 minutes EMOM:
Min. 1) 15 reps Wall-Ball-Shots M9kg/W6kg
Min. 2) 12/9 cal bike
Min. 3) 15/11 calories row
Min. 4) 3 Muscle-ups (bar or rings) or 10 Pull-ups
Min. 5) 40 meter sled push RPE 7
A) OT 2 minutes for 5 rounds do
4 reps Bench-Press RPE 7-8
B) 3 rounds for time of:
5 Clean & Jerk M80Kg/W50Kg
10 Burpees over the bar
15 Toes to bar
