Warmup
2 Rounds
400m Run
15 Kettbell Swings
10 Down Ups
Workout
EMOM - Death By Power Snatch, Power Clean, Deadlift
EMOM
1 Power Snatch until failure
into
EMOM
1 Power Clean until failure
into
EMOM
1 Deadlift until failure
Jungs starten bei 60kg
Mädels starten bei 30kg
Snatch und Clean jede Minute um 5kg erhöhen
Deadlift um 10kg
Ab Minute 20 jede Runde +10kg
Cool Down
3 Rounds for Quality
10 Ring Rows
10 Weighted Situps /w Barbell
Warmup
15/12 Cal Row <1000cal/h
10 Rocking Push Ups
5 Box Jumps 20"
12/9 Cal Row <1200cal/h
9 Box Push Ups
6 Box Jumps 24"
9/7 Cal Row <1500cal/h
6 Push Ups
3 Box Jumps 30"
Workout
Every 4:00 - 10 Rounds
21/17 Cal Row
15 Box Jump Overs 24"/20"
9 Strict Handstand Pushups
Goal: Jede Runde gleich schnell
Arbeit:Pause 1:1
HSPU Unbroken. Mind. 4 pro Runde.
Kein Kipping
Z-Press oder Pushups als Alternative
Cool Down
2-3 Rounds
10 Pass Throughs
10 Banded Face Pulls
30-60sek Calf Stretch/Side
Warmup
10 Lunges
10 Situps
10 Ring Rows
10 Air Squats
2 Rounds
20 Jumping Jacks
10 Ring Rows
10 Kettlebell Swings
1 Round
400m Run
10 Kettlebell Swings
5 Strict Pullups
Workout
Every 4:00 - 5 Rounds
400m Run
21 Kettlebell Swings 24kg/12kg
12 Pullups
Sets nach Möglichkeit unbroken. Maximal 2 Sets pro Runde
Accessory
AMRAP12 - For Flow and Quality
16 Goblet Curtsy Squats
16 Parallette Push Ups
16 Kettlebell Pendlay Row (pro Arm)
Sets unbroken. 30-60 Sekunden Pause zwischen den Übungen.
Goal: 3 Runden, maximal 4
Warmup
Partner A:
Echo Bike
Partner B:
15 Air Squats
9 Kip Swings
Partner A:
Echo Bike
Partner B:
12 Medball Front Squats
9 Knee Raises
Partner A:
Echo Bike
Partner B:
9 Medball Cleans
6 Knees to Elbow
Wenn Partner B seine Runde beendet hat, tauschen und wiederholen
Workout
12 Rounds for Time - Teams of 2 - You go, I go
15 Wall Balls 20lbs/14lbs
12/9 Cal Echo Bike/Ski Erg
9 Toes to Bar
Goal: sub20
Cap: 24
Wall Balls und Toes to Bar mind. 5 der 6 Runden unbroken
Accessory
4 Sets
12 Ring Face Pulls
10 Side Plank Lateral Raises pro Seite
8 Single Leg Romanian Deadlifts pro Seite
Warmup
3 Rounds
10 Push ups
10 Ring Rows
Workout
2 Rounds for time:
21-15-9
Strict Dips
15-12-9
Strict Pullups
Rest 3:00
Cap: 20:00
Accessory
4 Sets
10+ Dumbbell Bench Press
10 Feet Elevated Ring Rows
Warmup
2 Rounds
30 Single Unders
10 Hang Power Clean + Push Press (empty bar)
5 Burpees
Workout
Every 3:00 - 10 Rounds
30 Double Unders
10 Bar Facing Burpees
5 Clean and Jerks 80kg/55kg