Workout
AMRAP Repeats
5xAMRAP3
9/7 Cal Row
7 Overhead Squats
Rest 2:00 b/t Repeats
Option: Front Squats
Difficulty Settings:
Classic: 42.5kg/30kg
Normal: 30kg/20kg
Tutorial: 20/15kg
Accessory
3 Sets
10-12 Front Foot Elevated Split Squats
15 Overhead Situps /w Barbell
Workout
11 Rounds for Time:
9 Dips
7 Box Jumps
5 Strict Pullups
Levels:
200cc: Dips & Pullups + 10kg; Box 36"/30"
150cc: BW; Box 30"/24"
100cc: Banded Dips & Feet Elevated Pullups; Box 24"/20"
50cc: Push Ups & Ring Rows; Box 24"/20"
Cap: 20'
Bodybulding
3-4 Rounds
15-20 DB Bench Press
15-20 DB Row
Workout
Teams of 2 - 12 Rounds - YGIG
12 Cal Echo Bike
6 Clean and Jerk
Hardcore: 70kg/47.5kg
Hurt me plenty: 60kg/40kg
Bring it on!: 50kg/35
I can win!: 40kg/30kg
Goal: Sub 15'
Cap: 18'
Cool Down
3 Sets
14 Lunge & Twist
12 Ring Face Pulls/Banded Face Pulls
Workout
For Time:
27-21-15-9
Cal Row
Wall Balls
Das kürzeste Workout diese Woche. Go hard.
Karen <8:00: 30lbs/20lbs
Karen >8:00: 20lbs/14lbs
Karen >10:00: 14lbs/10lbs
Samstag optional: Extra Work
Accessory
4 Rounds for Quality:
16 Kossacks Goblet Squats
12 Ring Rows
9 Half Kneeling Shoulder Press (pro Arm)
Workout
Every 6:00 - 5 Rounds
400m Run
20 Toes to Bar
10 Burpee Box Jump Overs 24"/20"
Consistency: Jede Runde +/-3 Sekunden
Cool Down
Streching
Workout
Every 4:00 - 6 Sets
20/16 Cal Echo Bike
15 Medicine Ball Cleans 20/14lbs
10m Handstand Walk
HS Walk: 5+5
Accessory
3 Sets
28sek pro Seite: Side Plank
14 Alt. Single Leg V-Ups
14 Ring Face Pulls