Silvester Workout!!

0- 30 Min

“Burping Angie”

100 Burpees
100 Push-Ups
100 Sit-Ups
100 Air Squats

45 – 55 Min

Dumbbell D.T.

5 Rounds for Time:

12 Dumbbell Deadlifts @ (22.5/15 kg)
9 Dumbbell Hang Power Cleans @ (22.5/15 kg)
6 Dumbbell Shoulder-to-Overheads @ (22.5/15 kg)

Time Cap: 10 Minutes

1:10 – 1:30 (Std.)

„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

2:00

1:30 – 2:00 Pause inkl Technik

2:00 – 2:30 (Std.)

12 Days of Quarantine

1 HSPU
2 DB/KB Hang Squat Clean & Jerk
3 DB/KB Overhead Squat
4 Push-Ups
5 Step Ups
6 DB/KB Alternating Snatch
7 Burpees
8 DB/KB Lunge
9 Lying Leg Raises
10 DB/KB Swing
11 V-Ups
12 DB/KB Man Maker

Time Cap: 30 Minutes