Workout:
3 Sets - 3:00 Rest b/t Sets
12-9-6
Deadlifts
Handstand Pushups
I want to sweat:
Deadlifts 60kg/40kg
Pushups
I want to perform:
12-9-6
Deadlifts 80kg/55kg
7-5-3
Handstand Pushups
I want to compete:
Deadlifts 102.5kg/70kg
Handstand Pushups
Bodybuilding
3 Sets:
15 Weighted Situps
10 Half Kneeling Presses
Workout:
Fitness Bundesliga Box Battle #22.1
Live Stream Montag 19:00Uhr: Fitness Bundesliga - YouTube
22.1A
For Time - in a 15:00 Window
27-21-15-9
Cal Row
Burpees over Rower
in the remaining time:
22.1B
Find 5RM Hang Power Clean
Warmup (Vorschlag - selbständig im EG)
1 Set:
20 Cal Easy Row
10 Down Ups
10 Samson Stretches
10 Deadlifts
10 Hang Muscle Cleans
1 Set:
16 Cal Row (8 Moderat, 8 hard)
8 Burpees
8 Hang Power Cleans
Dann:
5-4-3-2
Hocharbeiten auf 2. geplante Last im Workout
Testrun:
9-5-3
Cal Row
Burpees over Rower
3 Hang Power Cleans erste Last
Workout:
“Chelsea”
EMOM30
1 Round of Cindy
I want to sweat:
EMOM30
3 Jumping Pullups
6 Box Pushups
9 Air Squats
I want to perform:
Every 1:30 - 20 Rounds
1 Round of Cindy
I want to compete:
EMOM - 30 Rounds
1 Round of Cindy
Accessory
3 Sets:
15+ Lateral Raises
15+ Biceps Curls
15+ Triceps Extensions
OLY-Class
1x 1. Zug Clean + 1x Power Clean x15
12 Sets hocharbeiten, 3 Back Off Sets
Work up to a heavy set of 1x power clean + 2x jerk in 12 minutes
Workout:
Teams of 3 - Waterfall - 18 Rounds (6 per Athlete)
21 Kettlebell Swings
15/12 Cal Echo Bike
9 Target Burpees
I want to sweat:
15 Swings 16kg/12kg
11/9 Cal Echo Bike
7 Target Burpees
I want to perform:
18 Swings 24kg/16kg
12/9 Cal Echo Bike
9 Target Burpees
I want to compete:
21 Swings 24kg/16kg
15/12 Cal Echo Bike
9 Target Burpees
Accessory
Cool Down
Workout:
Fitness Bundesliga Box Battle #22.2
Livestream am Donnerstag 19:00: Fitness Bundesliga - YouTube
Warm-Up:
General Warm-up:
2 rounds
50 single Unders
20 plank shoulder taps
20 dead bugs
Dann:
1-2 Wall Walk auf 45°
5 strict knee raises + 5 kip swings
1 Wall Walks etwas weiter + 10 Sek hold
5 kipping knee raises
5 sets:
5 Hohe single Unders
1 double under
5 kipping knees to elbow
10 double Unders mit einem Zwischensprung
5 toes to bar
Pipipause
Accessory
Stretching
Workout:
5 Rounds for Time - Teams of 2 - Share anyhow
20 Strict Pullups
30 Bench Press
40 Double Kettlebell Front Squats
I want to sweat:
20 Ring Rows
30 Bench Press 40kg/30kg
40 Goblet Squats 16kg/12kg
I want to perform:
20 Supported Strict Pullups
30 Bench Press 60kg/40kg
40 Double Kettlebell Front Squats 16kg/12kg
I want to compete:
20 Strict Pullups
30 Bench Press 1x avg. BW/0.75x avg. BW
40 Double Kettlebell Front Squats 24kg/16kg
Accessory
Cool Down
Workout - In Teams of 2 run together/Split anyhow:
1000 m Run (With Med Ball)
100 Wall Balls
400 m Run (With Med Ball)
100 Burpees over Med Ball
400 m Run (With Med Ball)
100 Partner Sit-Ups with Med Ball
1000 m Run (with Med Ball)