Murph Prep
Workout
5 Rounds for Time
400m Run
10 Pull Ups
20 Push Ups
30 Air Squats
Claire Redfield:
5 Rounds for Time
400m Run
10 Jumping Pull Ups
20 Elevated Push Ups
30 Air Squats
Leon Kennedy:
5 Rounds for Time
400m Run
8 Pull Ups
16 Push Ups
24 Air Squats
Jill Valentine:
5 Rounds for Time
400m Run
10 Pull Ups
20 Push Ups
30 Air Squats
Chris Redfield:
5 Rounds for Time
400m Run
10 Pull Ups
20 Push Ups
30 Air Squats
mit Weste
In Teams of two
20 min EMOM (10 Rounds each)
200/170m Row
Max Reps Thrusters in the remaining Time
Glumanda:
In Teams of two
20 min EMOM (10 Rounds each)
180/150m Row
Max Reps Thrusters 20/15kg in the remaining Time
Glutexo:
In Teams of two
20 min EMOM (10 Rounds each)
200/170m Row
Max Reps Thrusters 35/25kg in the remaining Time
Glurak:
In Teams of two
20 min EMOM (10 Rounds each)
200/170m Row
Max Reps Thrusters 42.5/30kg in the remaining Time
Partner A startet auf die ungeraden, Partner B auf die geraden Minuten. Nach 60 Sekunden Arbeit habt ihr somit 60 Sekunden Pause
Bodybuilding
3 Sets - alternierend
12-15 Pass Throughs
30 Sek Vorbeuge
Workout Primer
Bench Press:
7-5-3-5-7
Workout
10 min AMRAP
40 Double Unders
10 Burpees to Target
Für das Bankdrücken 3-4 Warm up Sets.
In Teams of two - you go I go
12 Rounds - alternate full rounds
15 Russian Kettlebell Swings
12 Kettlebell Back Stepping Lunges
9 Toes to Bar
Aerith Gainsborough:
In Teams of two - you go I go
12 Rounds - alternate full rounds
15 Russian Kettlebell Swings 16/8kg
12 Kettlebell Back Stepping Lunges 16/8kg
9 Knee Raises
Barret Wallace:
In Teams of two - you go I go
12 Rounds - alternate full rounds
15 Russian Kettlebell Swings 20/12kg
12 Kettlebell Back Stepping Lunges 20/12kg
9 Knees to Elbow
Tifa Lockhart:
In Teams of two - you go I go
12 Rounds - alternate full rounds
15 Russian Kettlebell Swings 24/16kg
12 Kettlebell Back Stepping Lunges 24/16kg
6 Toes to Bar
Cloud Strife:
In Teams of two - you go I go
12 Rounds - alternate full rounds
15 Russian Kettlebell Swings 32/24kg
12 Kettlebell Back Stepping Lunges 32/24kg
9 Toes to Bar
Timecap 16
Workout
AMRAP 18
12 Box Jumps
9 Strict Pull Ups
6 Deadlifts
Hero of the Wild:
AMRAP 18
12 Box Jumps 24/20"
9 Ring Rows
6 Deadlifts 90/60kg
Hero of Time:
AMRAP 18
12 Box Jumps 30/24"
6 Strict Pull Ups
6 Deadlifts 120/80kg
Hero of Legend:
AMRAP 18
12 Box Jumps 34/30"
9 Strict Pull Ups
6 Deadlifts 140/95kg
Hier sollt ihr eher fließend durchbewegen, als euch total zu verausgaben.
In Teams of three - Waterfall
6 Rounds for Time
15/12 cal Echo Bike
10m Handstand Walk
5 Power Snatches
Timon & Pumba:
8 Rounds for Time
10/8 cal Echo Bike
5 Wall Walks
5 Power Snatches 30/20kg
Simba:
8 Rounds for Time
12/9 cal Echo Bike
20 Wall Facing Shoulder Taps
5 Power Snatches 50/35kg
Mufasa:
8 Rounds for Time
15/12 cal Echo Bike
10m Handstand Walk
5 Power Snatches 70/47.5kg
Frohe Ostern!!!