in the RuhrstadtARENA

2.6.20

Back Squat

Every 2:00 x 5

2 Heavy back squats

Sport Intervals

3 Rounds

3:00 on, 3:00 off

30/ 24 cal row

15 DB Thrusters, 2 x 22.5/ 15

Max Rep Burpee box overs in the remaining time.

__________

Burn Class

2 Rounds:

AMRAP5

10 cal row

10 Kb Swings

2min Rest

AMRAP5

10 cal bike

10 Burpees

2min Rest

AMRAP5

100m Medball Run

10 Medball Cleans

5min Rest

Recent Posts

25.7.20

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Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row

22.7.20

Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7