Workout
E2MOM x15
1 Clean and Jerk
Pull Ups
Push Ups
Air Squats
I want to sweat:
1 Clean and Jerk 50kg/35kg
5 Jumping Pull Ups
10 Kneeling Push Ups
15 Air Squats
I want to perform:
1 Clean and Jerk 80kg/55kg
5 Pull Ups
10 Push Ups
15 Air Squats
I want to compete:
1 Clean and Jerk 100kg/65kg
6 Pull Ups
12 Push Ups
18 Air Squats
Workout
Aerobic Flow - EMOM 30
alternate between:
Cal Echo Bike/Cal Row/Cal Ski
Supinated Ring Rows
Wall Walks
Roll Ups
Front Foot Elevated Lunges
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
Heute etwas entspannter. Etwa 40 Sekunden Arbeit:20 Sekunden Pause
I want to sweat:
10cal/8cal
8 Ring Rows
2 Wall Walks
6 Roll Ups
6+6 Front Foot elevated Split Squats
I want to perform:
12cal/10cal
10 Ring Rows
4 Wall Walks
8 Roll Ups
8+8 Front Foot elevated Split Squats
I want to compete:
15cal/12cal
12 Ring Rows
5 Wall Walks
10 Roll Ups
10+10 Front Foot elevated Split Squats
Workout
AMRAP 7min
25/20 cal Row
10 Push Press
Rest 3 min
AMRAP 5min
20/16 cal Row
8 Push Press
Rest 3 Min
AMRAP 3min
15/12 Cal Row
6 Push Press
I want to sweat:
35kg/25kg-42,5kg/30kg-50kg/35kg
I want to perform:
50kg/35kg-62,5kg/42.5kg-75kg/50kg
I want to compete:
62.5kg/42.5kg-75kg/50kg-80kg/55kg
Accessory (Class)
Perform/Compete
12-12-10-10
Lateral Raises
Biceps Curls
Triceps Extensions
Workout:
Teams of 2 - AMRAP18 - switch complete Rounds
6 Toes to Bar
6 Kettlebell Snatches links
6 Kettlebell Overhead Squats links
6 Kettlebell Snatches rechts
6 Kettlebell Overhead Squats
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
6 Knee Raises
6 Kettlebell Snatches links 12kg/8kg
6 Kettlebell Front Squats links 12kg/8kg
6 Kettlebell Snatches rechts 12kg/8kg
6 Kettlebell Front Squats rechts 12kg/8kg
I want to perform:
6 Knees to Elbow
6 Kettlebell Snatches links 16kg/12kg
6 Kettlebell Overhead Squats links 16kg/12kg
6 Kettlebell Snatches rechts 16kg/12kg
6 Kettlebell Overhead Squats rechts 16kg/12kg
I want to compete:
6 Knees to Elbow
6 Kettlebell Snatches links 24kg/16kg
6 Kettlebell Overhead Squats links 24kg/16kg
6 Kettlebell Snatches rechts 24kg/16kg
6 Kettlebell Overhead Squats rechts 24kg/16kg
Accessory (Class)
Perform/Compete
3 Sets:
10 Half Kneeling Presses
5 Half Kneeling Windmills
0:20 Tall Kneeling Anti Rotation ISO Holds
Workout
4 Sets:
AMRAP5
Buy in:
100 Double Unders
into AMRAP
5 Deadlifts
5 Burpee Box Jumps (nicht over)
Rest 3 minutes
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
100 Single Unders buy in
into AMRAP
5 Deadlifts 80kg/55kg
5 Burpee Box Jumps 24"/20" (opt. Step Ups)
I want to perform:
60 Double Unders buy in
into AMRAP
5 Deadlifts 102.5kg/70kg
5 Burpee Box Jumps 30"/24"
I want to compete:
100 Double Unders buy in
into AMRAP
5 Deadlifts 120kg/80kg
5 Burpee Box Jumps 36"/30"
Workout
Perform/Compete
For Time - Teams of 2
1000m Run
80 Bench Press
80 Kipping Pullups
1000m Run
60 Bench Press
60 Strict Pullups
1000m Run
40 Bench Press
40 Weighted Pullups
I want to sweat:
1000m Run
80 Bench Press 30kg/20kg
80 Jumping Pullups
1000m Run
60 Bench Press 40kg/30kg
60 Ring Rows
1000m Run
40 Bench Press 60kg/40kg
60 Supinated Ring Rows (ACHTUNG - 60)
I want to perform:
1000m Run
80 Bench Press 40kg/30kg
80 Jumping Pullups
1000m Run
60 Bench Press 60kg/40kg
60 Kipping Pullups
1000m Run
40 Bench Press 80kg/55kg
40 Strict Pullups
I want to compete:
1000m Run
80 Bench Press 60kg/40kg
80 Kipping Pullups
1000m Run
60 Bench Press 80kg/55kg
60 Strict Pullups
1000m Run
40 Bench Press 100kg/65kg
40 Weighted Pullups