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Office-Time Mo.-Fr. 09-18 Uhr
A) OT 90 seconds for 5 rounds each:
6-10 reps Dual seated DB Strict Press
6-10 reps strict Chin-ups
B)5 rounds for quality of:
20 reps Goblet Cossack Squat (10 each leg) M24Kg/W16Kg
20 reps Kettlebell Glute Bridge M24Kg/W16Kg
20 reps V-ups
A) Find your 1 RM Deadlift
B) For time:
20 Power-Cleans
20 Front-Squats
20 Deadlifts
15 Power-Cleans
15 Front-Squats
15 Deadlifts
10 Power-Cleans
10 Front-Squats
10 Deadlifts
OTM do 5 reps Shoulder to Overhead M50Kg/W35Kg
Team of 2 AMRAP 40 Min
Row 200 meters
6 double DB Hang Squat Cleans M15Kg/W10Kg
6 double DB Push Press
A) OT 90 seconds for 6 rounds do 5-10 reps of strict Chin-ups
B) For time:
30 toes-to-bars
40 single-arm dumbbell snatches M22,5Kg/W15Kg
50 dumbbell box step-overs M24inch/W20inch
40 single-arm dumbbell snatches (same weight)
30 toes-to-bars
Every 3 minutes x 5 rounds:
12/9 Cal Assault Bike
15 Double KB or DB front rack squat 24kg/16kg or 22,5kg/15kg
10 KB or DB Shoulder to Overhead 24kg/16kg or 22,5kg/15kg
Rest of the time is break
Rest 5 minutes
Every 3 minutes x 5 rounds:
250/200m row
15 russian Kettlebell-Swings M32kg/W24kg
10 Push-Ups
Rest of the time is break
