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Office-Time Mo.-Fr. 09-18 Uhr
A) OT 2 minutes for 5 rounds do 5 reps of
Back-Squat RPE 8
B) 12 minutes amrap of:
3 Deadlift M110kg/W75kg
5 Handstand Push-ups
7 Calories Bike or Row
A) OT 90 seconds for 5 rounds each:
12 reps Barbell Hip-Thrusts
12 reps Pendlay row
B) 5 rounds for quality of:
20 Plate cossack squats / 10 each side
M20kg/W15kg
15 Biceps Curls with Barbell (add weight if possible)
15 Banded Triceps Extensions
A) EMOM 24:
1) 40 seconds amrap Battlerope + reverse Step Lunges
2) 20 seated bench leg lift overs
3) 10 reps KB Deadlift M32kg/W24kg
4) 12 reps horizontal Body rows
B) Team of 2 / Partner A does the amrap,
Partner B has a break. Then change
20 rounds of 2 minutes amrap:
10 DB Cleans + 10 DB Front Squats + 10
DB Push-Press + 10 Burpees on DBs
Hyrox 90 Min:
A) OT 2 minutes for 6 rounds:
5 reps Back-Squats RPE 8 + 10 reps Box-Jumps M24inch / W20inch
B) For time:
50 overhead walking lunges with plate M20Kg/W10Kg
50 clean & jerk with plate
50 overhead walking lunges
40 clean & jerk
50 overhead walking lunges
30 clean & jerk
50 overhead walking lunges
20 clean & jerk
50 overhead walking lunges
10 clean & jerk
OTM do 3 Burpees
Hyrox 60 Min:
For time:
50 overhead walking lunges with plate M20Kg/W10Kg
50 clean & jerk with plate
50 overhead walking lunges
40 clean & jerk
50 overhead walking lunges
30 clean & jerk
50 overhead walking lunges
20 clean & jerk
50 overhead walking lunges
10 clean & jerk
OTM do 3 Burpees
A) Find your 1 RM Back-Squat
B) EMOM 15:
1) 10 Pull-ups
2) 12/9 calories Bike
3) 6-8 strict HSPUs
