Warmup (10 Minuten)
1:00 Single Unders
20 Back Step Lunges
10 Down Up
1:00 Running Man
20 Back Step Russian Lunges
10 Rocking Push Ups
10 Down Ups
20 Double Unders
10 Jumping Lunges
5 Burpees
Part A (45 Minuten)
2 Rounds
100 Double Unders
80/64 Cal Echo Bike
60 Bar Facing Burpees
40 Toes to Bar
3:00 Pause
Accessory (10 Minuten)
3-4 Sets
0:20 Sek Side Plank Links
15 External Rotations Links
10 Ring Rows
0:20 Sek Side Plank Rechts
15 External Rotations Rechts
10 Seated Shoulder Press
Warmup (15 Minuten)
1:00 Easy Bike
10 Kettlebell Swings
10 Kettlebell Goblet Squats
5+5 One Arm Kettlebell Push Press (pro Arm)
1:00 Moderate Bike
10 Kettlebell Tater
5+5 One Arm Kettlebell Shoulder Press
1:00 Moderate+ Bike
8+8 Kettlebell Juggle Clean + Press
Part A (20 Minuten)
Every 1:30 - 13 Sets
4 Touch and Go Clean & Jerks
Set 1-4: Hocharbeiten
Set 5-13: Gleichbleibende Last
Part B (25 Minuten)
Teams of 2 - 10 Sets each - You go, I go
12/9 Cal Ski Erg
3 Deadlifts @ 2BW
Mädels: 1.5BW
Goal: <45sek/Runde
Accessory 1 (20 Minuten)
3 Sets
15 Weighted Situps
12 Bent over Barbell Row
6 Downward Dog + Pushup Flow
Warmup (10 Minuten)
3 Sets:
5 Behind the Neck Press
5 Tempo Overhead Squats
3 Sets:
3 Snatch Grip Push Press
3 Snatch Balance
3 Sets:
3 Drop Snatch
EMOM
Aufrechter Oberkörper, gestreckte Arme und aktive Schultern
Part A (20 Minuten)
Every 1:30 - 12 Sets
3 Position Squat Snatch
Maximal 6 Sets Warmup
3 Positionen:
Hang (über dem Knie)
Hang (unter dem Knie)
Boden
Part B (20 Minuten)
Every 2:00 - maximal 10 Sets
3 Front Squats
mind. 2, maximal 5 Warmup Sets
Arbeitssätze: 80-85% vom Heavy letzte Woche
MetCon (15 Minuten)
EMOM12
Minute 1: 12 Overhead Squats + 12 Pullups
Minute 2: 9 Overhead Squats + 9 Pullups
Minute 3: 6 Overhead Squats + 6 Pullups
Minute 4: Pause
Last: 42.5kg/30kg
Goal: Unbroken
Warmup (10 Minuten)
Runde 1:
1:00 Echo Bike
16 Lunges
8 Burpees
Runde 2:
1:00 Echo Bike
20 Air Squats
10 Ring Rows
Runde 3:
1:00 Echo Bike
20 Kettlebell Swings
10 Kettlebell Row
Part A (30 Minuten)
Every 1:30 - Alternierend - 9 Sets pro Übung
Max 4 Aufwärmsätze
Weighted Pullups
Part B (20 Minuten)
4 Rounds - for Time:
600m Row
15 Bench Press @ BW
Mädels: 0,75BW
Goal: max. 2 Sets pro Runde Bench Press
Accessory 1 (10 Minuten)
2-3 Rounds
10-12 Lateral Raises
12-15 Crush Grip Dumbbell Biceps Curls
12-15 Triceps Extension /w Dumbbell