Class WOD
Perform/Compete
Workout Primer
Handstand Push Up Technik
Workout
4 x AMRAP 5
Buy in: 24/20 cal Row
into AMRAP
8 Handstand Push Ups
8 Burpee DB Box Step Overs
Rest 3 min
I want to sweat
Buy in: 16/12 Cal Row
into AMRAP
8 Push Ups
6 Single Arm Burpee DB Box Step Overs
Rest 3 min
I want to perform:
4 x AMRAP 5
Buy in: 24/20 cal Row
into AMRAP
8 Kipping Handstand Push Ups
8 Burpee DB Box Step Overs 22.5kg/15kg
Rest 3 min
I want to compete:
4 x AMRAP 5
Buy in: 24/20 cal Row
into AMRAP
8 Strict Handstand Push Ups
8 Burpee DB Box Step Overs 22.5kg/15kg
Rest 3 min
Accessory
Perform/Compete
3 Sets
15-20 Banded Face Pulls
15-20 Abmat Situps
Masters
Workout
4 x AMRAP 5
Buy in: 20/16 cal Row
into AMRAP
8 Z Shoulder Press
8 Burpee DB Box Step Overs
Rest 3 min
Class WOD
Perform/Compete
Workout
every 4 minutes x 5 (20 Minutes)
60 Double Unders
40 Air Squats
30 Push Ups
Körperpflege
3 Runden
15 DB Flies
15 Romanian Deadlifts
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
50 Single Unders
25 Air Squats
15 Box Push Ups
I want to perform:
50 Double Unders
35 Air Squats
20 Push Ups
I want to compete:
60 Double Unders
40 Air Squats
30 Push Ups
Class WOD
Perform/Compete
Workout Primer
Work up to a heavy Set of 3 Deadlifts - dead stop.
Workout Primer
Every 3:00 - 7 Sets
15 Toes to Bar
5 Deadlifts
I want to sweat:
10 Knee Raises
5 Deadlifts 70-80% todays 3RM
I want to perform:
10 Toes to Bar
5 Deadlifts 80-85% todays 3RM
I want to compete:
15 unbroken Toes to Bar
5 Deadlifts 180kg/125kg
Accessory
Perform/Compete
3 Runden
8-10 Half Kneeling Shoulder Press
8-15 Banded Good Mornings
______________________________________________________________________________
Masters
Workout Primer
Work up to a heavy Set of 3 Deadlifts - dead stop.
Workout
6 Sets
15 Abmat Situps / 10 Strict Knee Raises
5 Deadlifts 75-85% 3RM
2:30 Rest b/t Sets
______________________________________________________________________________
PK Mitte
WarmUp
Workout
20 min AMRAP, In Teams of 2, you Go, I Go
60cal Echo Bike
50 DB Snatches
40 Box Jumps
30 T2B
20 Devil Presses
10 strict Pullups
MetCon/Class WOD
Perform/Compete
Workout
In Teams of 2 - split anyhow
AMRAP 20
40/32 Cal Cardio
40 Box Jump Over
40 alternating DB Snatches
I want to sweat:
30 Reps Each
Echo Bike/Row
15kg/10kg Dumbbell
I want to perform:
40/32 Cal Echo Bike
40 Box Jump Over
40 alternating DB Snatches 22.5kg/15kg
I want to compete:
40/32 Cal Ski
40 Box Jump Over
40 alternating DB Snatches 22.5kg/15kg
MetCon/Class WOD
Perform/Compete
Workout
5 Rounds for Time
30 Wall Balls
15 Pullups
I want to sweat
5 Rounds
20 Wall Balls
10 Ring Rows
I want to perform:
5 Rounds for Time
30 Wall Balls
15 Pullups
I want to compete:
5 Rounds for Time
30 Wall Balls
15 Chest to Bar Pullups
Accessory
Perform/Compete
2-4 Sets:
12-15 Half Kneeling Shoulder Press
12-15 Dumbbell Rows
Class WOD
Perform/Compete
Workout
3 Rounds
1000m Run
5 Rounds strict Cindy
1 Round of Cindy:
5 Pullups
10 Pushups
15 Air Squats
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden,
I want to sweat:
4 Rounds:
6 Ring Rows
8 Box Push Ups
10 Squats
I want to perform:
4 Rounds Strict Cindy
I want to compete:
5 Rounds Strict Cindy
Sunday Mash (Class)
Complete as many rounds as possible in 30 mins of:
200/160 Echo Bike
Calories Double Kettlebell Front Rack Lunge, 24/16 kg,
100 m Handstand Walk, 50 m
Teams of 3