Workout Primer
Work up to a Heavy Set of 3 Back Squats
2-3 Back Off Sets @ 85-90%
Workout
100 Wall Balls
75 Cal Row
50 Toes to Bar
50 Wall Balls
35 Cal Row
25 Toes to Bar
I want to sweat:
80 Wall Balls 14lbs/10lbs
60 Cal Row
40 Knee Raises
40 Wall Balls 14lbs/10lbs
30 cal Row
20 Knee Raises
I want to perform:
100 Wall Balls 20lbs/14lbs
75 Cal Row
35 Toes to Bar
50 Wall Balls 20lbs/14lbs
35 Cal Row
15 Toes to Bar
I want to compete:
100 Wall Balls 20lbs/14lbs
75 Cal Row
50 Toes to Bar
50 Wall Balls 20lbs/14lbs
35 Cal Row
25 Toes to Bar
Workout Primer
EMOM15
1 Power Snatch + 1 Hang Squat Snatch
Workout:
Isabel - for time
30 Power Snatches
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
30 Power Snatches 30kg/20kg
I want to perform:
30 Power Snatches 45kg/32.5kg
I want to compete:
30 Power Snatches 62.5kg/42.5kg
Workout
Every 4 minutes x 7 (28 Minutes)
50 Double Unders
35 Air Squats
20 Push Ups
I want to sweat:
50 Single Unders
25 Squats
15 Box Push Ups
I want to perform:
30 Double Unders
30 Air Squats
15 Push Ups
I want to compete:
50 Double Unders
35 Air Squats
20 Push Ups
Accessory
Perform/Compete
15-12-12-10
Lateral Raises
Biceps Curls
Triceps Extensions
Workout:
In Teams of 2 - split anyhow
AMRAP 20
40/32 cal Ski/Row
40 Box Jump Over
40 alternating DB Snatches
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
30/24 Cal Row
30 Box Jump Over 20"/20"
30 alternating DB Snatches 15kg/10kg
I want to perform:
40/36 Cal Row
40 Box Jump Over 24"/20"
40 alternating DB Snatches 22.5kg/15kg
I want to compete:
40/36 Ski
40 Box Jump Over 24"/20"
40 alternating DB Snatches 30kg/20kg
Accessory
Perform/Compete
12-12-10-10
Weighted Situps
Single Arm Dumbbell Bench Press
Single Arm Dumbbell Row
Workout Primer (15 Minutes)
Work up to a heavy single Power Clean & Push Jerk
Workout
5 Runden
15/12 cal Echo Bike
6 Strict Pull Ups
3 Clean and Jerks
6 Strict Pull Ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
12/9 cal Echo Bike
6 Ring Rows
3 Clean and Jerks 40kg/30kg
6 Ring Rows
I want to perform:
15/12 cal Echo Bike
3 Strict Pull Ups
3 Clean and Jerks 70kg/47.5kg
3 Strict Pull Ups
I want to compete:
15/12 cal Echo Bike
6 Strict Pull Ups
3 Clean and Jerks 90kg/60kg
6 Strict Pull Ups
X-MAS WOD
#1 - EG:
Teams of 2 - Split Anyhow:
As many reps as possible in 4 mins of:
Clean & Jerks
I want to perform:
40kg/30kg
I want to compete:
60kg/40kg
#2 - EG:
Teams of 2 - Switch Complete Rounds
As many reps as possible in 4 mins of:
10 Row Calories
5 Handstand Push-ups
I want to perform:
Push Ups
I want to compete:
Handstand Push Ups
#3 - EG:
Teams of 2 - Switch Complete Rounds
As many reps as possible in 4 mins of:
12 Wall Balls
6 Pull-ups
I want to perform:
12 Wallballs 14/10 + 6 Ring Rows
I want to compete:
12 Wallballs 20/14 + 6 Pullups
#4 - EG:
Teams of 2 - Switch Complete Rounds
As many reps as possible in 4 mins of:
8 Burpee Over Bars 8 Deadlifts
I want to perform:
70kg/45kg
I want to compete:
100kg/70kg
#5 - OG:
Teams of 2 - Switch Complete Rounds
As many reps as possible in 4 mins of:
20 Double Unders
10 AbMat Sit-ups
I want to perform:
x2 Single Unders
I want to compete:
Double Unders
#6 - OG:
Teams of 2 - Switch Complete Rounds
As many reps as possible in 4 mins of:
5 Toes-to-bars
5 Ring Dips
I want to perform:
Knee Raises + (Banded-) Bar Dips
I want to compete:
Toes to Bar + Ring Dips
#7 - OG:
Teams of 2 - Switch Complete Rounds
As many reps as possible in 4 mins of:
4 Box Jumps
8 Alternating Dumbbell Snatches
I want to perform:
24"/20" + 15kg/10kg
I want to compete:
30"/24" + 22.5kg/15kg
#8 - OG:
As many reps as possible in 4 mins of:
10 Burpees
I want to perform:
Switch every 7
I want to compete:
Switch every 10