Workout
In Teams of two
20 min EMOM (10 Rounds each)
200/170m Row
Max Reps Thrusters in the remaining Time
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
165m/125m Row
Max Rep Thrusters 20kg/15kg
I want to perform:
200m/150m Row
Max Rep Thrusters 30kg/20kg
I want to compete:
200m/150m Row
Max Rep Thrusters 42.5kg/30kg
Accessory (Class)
Perform/Compete
3 Sets each
12-15 Bent over Lateral Raises
10-15 Weighted Situps
Murph Prep
Workout
5 Rounds for Time
400m Run
10 Pull Ups
20 Push Ups
30 Air Squats
I want to sweat:
400m Run
8 Jumping Pullups
16 Box Push Ups
24 Air Squats
I want to perform:
400m Run
10 Pull Ups
20 Push Ups
30 Air Squats
I want to compete:
mit Weste
Workout
10-8-6-4-2-4-6-8-ME
Dips
as heavy as possible
Rest 2:00-3:00 b/t Sets
10 Supinated Ring Rows after each Set
Letzte Set Max Effort ohne Zusatzlast
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
9x 6-10 Close Grip Bench Press
I want to perform:
9x 6-10 Push Ups/Paralette Push Ups
I want to compete:
Dips
Accessory (Class)
Perform/Compete
2-3 Sets:
15-20 incline Dumbbell Flies
15-20 Banded Lat Pull Downs
Workout
In Teams of two - you go I go
12 Rounds - alternate full rounds
12 Double Kettlebell Snatches
12 Kettlebell Mixed Rack Back Step Lunges*
12 Toes to Bar
Mixed Rack: 1 Arm Overhead, 1 Arm Front Rack - Switch after 6 Reps
I want to sweat:
6+6 Single Arm Kettlebell Snatches
Goblet Lunges
Knee Raises
I want to perform:
16-20kg/12kg
Option: Front Rack Lunges
I want to compete:
24kg/16kg
Workout
AMRAP 18
12 Box Jumps
9 Strict Pull Ups
6 Deadlifts
want to sweat:
12 Box Jumps 24"/20"
9 Ring Rows/6 Feet elevated Pullups/6 Feet Supported Pullups
6 Deadlifts 80kg/55kg
I want to perform:
12 Box Jumps 30"/24"
6 Strict Pullups
6 Deadlifts 110kg/75kg
I want to compete:
12 Box Jumps 34"/30"
9 Strict Pullups
6 Deadlifts 140kg/95kg
Accessory
Perform/Compete
3-4 Sets:
15 Weighted Situps
15 Dumbbell Leg Curls
Workout
Every 7:00 - 5 Sets
30 Cal Cardio
90 Double Unders
30 Bar Facing Burpees
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
20/16 Cal Echo Bike
120 Single Unders
20 Bar Facing Burpees
I want to perform:
30/24 Cal Echo Bike
60 Double Unders
30 Bar Facing Burpees
I want to compete:
30/24 Cal Ski Erg
90 Double Unders
30 Bar Facing Burpees