11.12.2023
Tobias Zogg2023-12-11T06:29:34+00:00Strenght
Overhead Squats
8-8-4-4-4-2-2
after each set do 5 strict Pull-up
Strenght
Overhead Squats
8-8-4-4-4-2-2
after each set do 5 strict Pull-up
15min AMRAP
6x Devils Press with 22.5kg / 15kg
12x Knees to Elbow
18x Box Jumps
EMOM for 20min
Even Minute Row for 12kcal / 8kcal
Odd Minute 10x Thrusters with 42.5kg / 30kg
5 Rounds
12m Handstand Walk
12x Chest to Bar Pull-up
18min AMRAP
50x Crossover
15x Deadlifts with 100kg / 75kg
15x V-Ups
For Time 21-15-9 of
Power Snatches with 60kg / 40kg
Bar Muscle-Ups /Chest to Bar
For Time
25x Target Burpees
50x Wall Balls
75x Box Jump Overs
100x Sit-Ups
200x Double Unders
8x Back squats
8x Back squats
5x Back squats
5x Back squats
5x Back squats
2x Back squats
2x Back squats
For time
Shuttle Run 50x15m
50x Dumbbell Cleans with 22.5kg / 15kg
50x Handstand Push-Ups
50x Dumbbell Front Squats
Shuttle Run 50x15m