0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
A) DB Snatch, Handstand, Handstand Push Up, Handstand Walk
B) 12min AMRAP:
3 Handstand Push Ups
6 DB Snatch
6 Box Jumps
6 Handstand Push Ups
6 DB Snatch
6 Box Jumps
9 Handstand Push Ups
6 DB Snatch
6 Box Jumps
…add 3 HSPU each Round…
Hyrox (90min):
a)
8min Team Sled Pull, ahap
8min Team Sled Sprints for max Distance
b)
With a Partner, split as needed:
47min AMRAP:
From 0:00-15:00:
20 Burpee Broad Jumps
400m Row-Rest 1 minute
From 16:00-31:00:
20 Sandbag Lunges / KB Front Rack
400m Bike-Rest 1 minute
From 32:00-47:00:
20 Wallballs
400m Row
Hyrox/Team Workout (60min):
With a Partner, split as needed:
30-20-10-20-30
Calorie Row
Wallballs
Burpees
A) Power Snatch
B) With a Partner, 30min alternating EMOM:
-Row or Bike
-2 Power Snatch
With a Partner, 3 Rounds:
4min AMRAP:
Partner A: 1 Lane Sled Push
while Partner B: amrap Burpees
switch after each Lane
-1min Rest –
4min AMRAP:
Partner A: 8 Top Down Gorilla Rows (ahap)
while Partner B: Jumping Lunges
switch after GR-Sets
-1min Rest –
4min AMRAP:
Partner A: 10 Devil Press (1x 22.5/15)
while Partner B: amrap Battlerope
switch after Devil Press-Sets
A) 8min EMOM:
2 DB Hang Squat Clean + 1 DB Front Squat
B) 5 Rounds:
20 Russian KB Swings (32/24)
10 strict Handstand Push Ups
