0152 25729813
Office-Time Mo.-Fr. 09-18 Uhr
7 rounds (each exercise) of 45 seconds work
/ 15 seconds break
1) Air-Squats
2) Calories row
3) Ring rows
4) Mountain-climbers
5) Prowler push
EMOM x 10 minutes (both exercises in same minute)
10 DB-Front-Squats (1 DB) M22,5Kg/W15Kg + 8 alternating Hang DB Snatches M22,5Kg/W15kg
Rest 3 minutes
EMOM x 10 minutes
Min 1 : 15/12 Cal Row or Bike
Min 2 : 30 Double Unders
Rest 3 minutes
10 minutes AMRAP:
5 Pull-Ups
10 Push-Ups
15 Tuck-ups
A) Squat-Snatch practice
B) EMOM 15
1) 10-15 Toes to bar
2) 1 ascent Rope climb
3) 5-10 HSPUS
50-40-30-20-10 reps for time of:
Plate Clean & Jerk M20Kg/W15Kg
Burpees and Jump on Plate
Front-Squats with Plate
Team of 2 for full rounds. Calories are I go, you go
50 calories bike
directly into
30 rounds of:
1 Power-Clean M100Kg/W70Kg
3 Burpees
5 Wall-Ball-Shots M9Kg/W6Kg
directly into
50 calories bike
