0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) Snatch-Technique
B) 12min AMRAP / Quality:
5 BB Squat Jumps
8 double DB Z-Press
12 double DB Romanian Deadlift
For Time:
21 Power Snatch (40/30)
100 Double Unders
15 Power Snatch
75 Double Unders
9 Power Snatch
50 Double Unders
Every 3min, for 6 Rounds, at TOUGH pace:
10/8 cal Row
4 Burpees Over the Rower
4-8 Walking Lunges
4 Burpees Over the Rower
10/8 cal Row
-2min active Rest-
Every 3min, for 6 Rounds, at TOUGH pace:
6/5 cal Bike
4 Box Jump
8 Sprawls
4 Box Jump
6/5 cal Bike
11min AMRAP:
4 Lateral Burpees over DBs
6 DB Thruster (2×12.5/10)
8 Sit Ups-1min Rest
11min AMRAP:
10cal Row
10m Farmers Walking Lunges (2×24/16)
20m Farmers Carry-1min Rest
11min AMRAP:
8 Diagonal Mountain Climbers
4 Sprawls to Target
8 Hanging Knee Raises
A) Pull Up-Technique / -Progression
B) Strength / Post-Workout:
12-15min AMRAP / Quality:
12-15 Bent Over Reverse Flys
10-12 banded Face Pulls
10-12 Glute Bridge Walk Out
C) 15min AMRAP:
5 (CTB) Pull Ups
10 deficit Push Ups
20 DB Box Step Ups
Team of 2:
1000m Run (Together)
then
60 Curtis-P-Complex / E4MOM: 4 synchro Bar-facing Burpees
then
1000m Run (Together)
Curtis-P-Complex:
1 Power Clean +
2 FR Lunges +
1 Push Press
Weights:
50/35, 40/30, 35/25
