Freitag, 13.11.2020

Published on 13. November 2020

Workout Of The Day

Nocco X CFM Give-Away

A. „Fran‘s Big Sister“

For Time:

21 Single Arm DB Thrusters (Right) / 42 Air Squats
21 Burpees
21 Single Arm DB Thrusters (Left) / 42 Air Squats
21 Burpees

Time Cap: 8 Minuten

Rest 2:00

15 Single Arm DB Thrusters (Right) / 30 Air Squats
15 Burpees
15 Single Arm DB Thrusters (Left) / 30 Air Squats
15 Burpees

Time Cap: 6 Minuten

Rest 90s

9 Single Arm DB Thrusters (Right) / 18 Air Squats
9 Burpees
9 Single Arm DB Thrusters (Left) / 18 Air Squats
9 Burpees

Time Cap: 3 Minuten

! Rx’d Gewichte DB: Männer 22,5 kg/ Frauen 16 kg | Rx’d Gewichte KB: Männer 24 kg/ Frauen 16 kg !

B: EMOM’ 12

1) 12-15 V-Ups
2) 10-12 Side Plank Arch-Ups (right)
3) 10-12 Side Plank Arch-Ups (left)
4) 30s Arch Hold