Workout:
Every 2:00 - 3 Sets
10 Bar Facing Burpees
10 Overhead Squats 40kg/30kg
Rest 1:00
Every 2:00 - 3 Sets
10 Bar Facing Burpees
8 Overhead Squat 60kg/40kg
Rest 1:00
Every 2:00 - 3 Sets
10 Bar Facing Burpees
6 Overhead Squats 80kg/55kg
I want to sweat:
Every 2:00 - 3 Sets
8 Bar Facing Burpees
10 Overhead Squats 20kg/15kg
Rest 1:00
Every 2:00 - 3 Sets
8 Bar Facing Burpees
8 Overhead Squat 30kg/20kg
Rest 1:00
Every 2:00 - 3 Sets
8 Bar Facing Burpees
6 Overhead Squats 40kg/30kg
I want to perform:
Every 2:00 - 3 Sets
10 Bar Facing Burpees
10 Overhead Squats 30kg/20kg
Rest 1:00
Every 2:00 - 3 Sets
10 Bar Facing Burpees
8 Overhead Squat 45kg/32,5kg
Rest 1:00
Every 2:00 - 3 Sets
10 Bar Facing Burpees
6 Overhead Squats 60kg/40kg
I want to compete:
Every 2:00 - 3 Sets
10 Bar Facing Burpees
10 Overhead Squats 40kg/30kg
Rest 1:00
Every 2:00 - 3 Sets
10 Bar Facing Burpees
8 Overhead Squat 60kg/40kg
Rest 1:00
Every 2:00 - 3 Sets
10 Bar Facing Burpees
6 Overhead Squats 80kg/55kg
Accessory
2-3 Sets
12-15/Seite Front Foot elevated Split Squats
10-12 Ring Rows (supinated)
Workout:
12 Rounds for Time - Teams of 2 - You go, I go
48 Double Unders
12 Single Arm Dumbbell Push Press (6+6)
6 Deadlifts
I want to Sweat:
48 Penguin Jumps
12 Single Arm Dumbbell Push Press 15kg/10kg (6+6)
6 Deadlifts 80kg/55kg
I want to perform:
36 Double Unders
12 Single Arm Dumbbell Push Press 22,5kg/15kg (6+6)
6 Deadlifts 120kg/80kg
I want to compete:
48 Double Unders
12 Single Arm Dumbbell Push Press 30kg/20kg (6+6)
6 Deadlifts 150kg/115kg
Accessory
2-3 Rounds
10-15 Weighted Situps
10-15 Dumbbell Bench Press / Dips
Workout:
3 Rounds for Time
Teams of Two - Run together, share Barbell
1000m Run
20 Clean and Jerks
I want to sweat:
800m Run
20 Clean and Jerks 60kg/40kg
I want to perform:
1000m Run
20 Clean and Jerks 80kg/55kg
I want to compete:
1000m Run
20 Clean and Jerks 100kg/70kg
Accessory
2:00-3:00min/Seite
Couch Stretch
Pancake Stretch
OLY-Class
TBA
Workout:
Fort Time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Back Squats
Strict Pullups
Flow:
Partner/-in A: 10 Back Squats + 10 Pullups
Partner/-in B: 10 Back Squats + 10 Pullups
Partner/-in A: 9 + 9
Partner/-in B: 9 + 9 usw.
I want to sweat:
Back Squat: 50kg/35kg
Ring Rows
I want to perform:
Back Squats: 75kg/50kg
5-5-4-4-3-3-2-2-1-1-1-1-2-2-3-3-4-4-5-5 Pullups
I want to compete:
Back Squats: 100kg/70kg
10-1-10 Strict Pullups
Squats aus dem Rack.
Accessory
3 Sets:
12-15 Romanian Deadlifts
12-15 Bent over Rows
Workout:
Every 4:00 - 7 Sets
20/16 Cal Row
20 Ring Dips
I want to sweat:
16/13 Cal
15-20 Push Ups
I want to perform:
20/16 Cal
15 Barren Dips
I want to compete:
20/16 Cal Row
20 Ring Dips
Goal: 2:00+min Pause
Accessory
3 Sets:
10 Seated Shoulder Press
10 Dumbbell Row
Workout:
Teams of 2 - AMRAP 27 - You Go, I Go
21/17 Cal Row
15 Toes to Bar
9 Burpee Box Jump Overs
I want to sweat:
16/13 Cal Row
12 Knees to Elbow
8 Burpee Box Jump Overs 20"
I want to perform:
18/15 Cal Row
12 Toes to Bar
8 Burpee Box Jump Overs 24"/20"
I want to compete:
21/17 Cal Row
15 Toes to Bar
9 Burpee Box Jump Overs 24"/20"
Accessory
3 Sets
15+ Lateral Raises
15+ Biceps Curls
15+ Triceps Extensions
Last Set to FAILURE!
Workout Part A
In 15:00 work up to a heavy Set of 5 Deadlifts
Workout Part B - MetCon
AMRAP12
15/12 Cal Row
12 Wall Balls
9 Burpees
Community Event
10:00 Eröffnung
10:30 WarmUp und Workout
12:00 Grillen und Get-Together
Verpflegungsliste haben wir Euch per Newsletter und im Mitgliederbereich der Homepage zur Verfügung gestellt. Bitte tragt Euch hier ein wenn Ihr etwas mitbringen wollt.
In Teams of 2:
5000 m Row (Split Anyhow)
400 Double Unders (Split Anyhow)
3000 m run (Together)
Have Fun!
Option 1: Double Unders
Option 2: Penguin Jumps
Option 3: Doppelte Anzahl Single Unders
Wir freuen uns auf Euch.