0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
3 Rounds with a Partner:
800m Weighted Run Together (+one Medball)
24 Power Snatch split as needed (60/40, 50/35)
A) Wall Walk
Beat Swing
Toes To Bar
B) 6 Rounds: 2min Work / 30sec Rest
-20/15cal Row + amrap Wall Walk
-12/10cal Bike + amrap T2B
C) 3 Rounds:
400m Run
16 DB Lateral Box Step Overs (2×15/10)
8 Chin Ups
a) 10min AMRAP:
Plate Pinch Grip Farmers Walk (ahap!) o. DB/KB Farmers Walk (ahap!)
-every drop: 10 Push Ups
b) 20min AMRAP with a Partner:
20cal Row o. 15cal Bike (split as needed) o. 200m Run Together
20 Synchro FR Lunges (2×15/10)
20m Burpee Broad Jumps (split as needed)
A) 6 Rounds:
30sec. Row or Bike @ high aerobic effort (80%)
30sec. Row or Bike @ easy pace-1min Rest
B) 25min AMRAP, each Round @ High Aerobic Effort:
20/15cal Row o.12/10cal Bike
10 Sprawls Box Jumps Over
20 Russian KB Swings-30sec active Rest (walk, row, bike)
A) 8min EMOM:
1 Squat Clean +
1 Jerk
B) 12min AMRAP:
1 Clean Complex*
1 Lateral Burpee over Bar
1 Clean Complex*
2 Lateral Burpee over Bar
1 Clean Complex*
3 Lateral Burpee over Bar
1 Clean Complex*
4 Lateral Burpee over Bar
usw.
Clean Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
