Workout
Teams of 2 - You go, I go
7 Rounds each
25 Wall Balls
5 Bar Muscle Ups
I want to sweat:
12 Wall Balls 14lbs/10lbs
6 Burpee Pullups
I want to perform:
18 Wall Balls 20lbbs/14lbs
6 Chest to Bar
I want to compete:
25 Wall Balls 20lbbs/14lbs
5 Bar Muscle Ups
Workout:
Workout:
For Time:
54 Single Arm Alt. Dumbbell Snatches
45 Toes to Bar
36 Single Arm Dumbbell Alt. Overhead Lunges
directly into
3 Rounds for Time:
18 Single Arm Alt. Dumbbell Snatches
15 Toes to Bar
12 Single Arm Dumbbell Alt. Overhead Lunges
I want to sweat:
Knee Raises
Dumbbell: 15kg/10kg
Goblet Squats/Lunges
I want to perform:
Knees to Elbow/Toes to Bar
Dumbbell: 22.5kg/15kg
I want to compete:
Toes to Bar
Dumbbell: 22.5kg/15kg
Accessory
Perform/Compete
3 Sets each
10-15 Ring Rows
5 Turkish Get Ups pro Seite
Workout:
50-40-30-20-10
Cal Row
25-20-15-10-5
Burpee Box Jump Over
Rest 5:00
10-20-30-40-50
Cal Row
5-10-15-20-25
Burpee Box Jump Over
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
40-32-24-16-8/8-16-24-32-40
20-16-12-8-4/4-8-12-16-20 20"/20"
I want to perform:
24"/20"
I want to compete:
30"/24"
Accessory
Perform/Compete
2-3 Sets:
12-16 Dumbbell Flies
15-20 Reverse Flies
Workout:
Teams of 4 - Waterfall - AMRAP24
15 Air Squats
12 Cal Echo Bike
9 Abmat Situps
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
12 Air Squats
9 Cal/6 Cal Echo Bike
6 Abmat Situps
I want to perform:
15 Air Squats
12 Cal/9 Cal Echo Bike
9 Abmat Situps
I want to compete:
15 Air Squats
12 Cal/9 Cal Echo Bike
9 Abmat Situps
Accessory
Perform/Compete
3-4 Sets:
12+ Banded Leg Curls
20-30sec/Side Side Plank/Star Plank
Workout
EMOM20
1. 1 Round of “Cindy”
2. 1 Round of “Mini D.T.”
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
4 Jumping Pullups
8 Box Push Ups
10-12 Squats
9-6-3: 30kg/20kg
I want to perform:
Cindy
9-6-3: 45kg/32.5kg
I want to compete:
Cindy
9-6-3: 60kg/40kg
Accessory
Perform/Compete
3-4 Sets:
12+ Lateral Raises
12+ Romanian Deadlifts
12+ Biceps Curls
Workout
2 Rounds:
1000m Run
30 Strict Pullups
60 Strict Dips
180 Double Unders
I want to sweat:
25 (Feet elevated) Ring Rows
50 Paralette/Box Push Ups
200 Single Unders/150 Pengiun Jumps
I want to perform:
30 (Feet elevated) Pullups
30 Strict Dips
90 Double Unders
I want to Compete:
1000m Run
30 Strict Pullups
60 Strict Dips
180 Double Unders
Accessory
Perform/Compete
15-15-15
Dumbbell Shoulder Press
15-15-15
Barbell Rows (supinated)