Workout
Part A:
In 15:00 - work up to a heavy Set of 5 Bench Press
Optional: 2-3 Back Off Sets @ 85-90% - innerhalb der selben 15:00
Falls von Freitag immernoch Muskelkater vom Bankdrücken haben solltet Alternative: Strict Press
B:
E3MOM x7
Cal Row
Burpee Box Jump Over
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
16cal/13cal
6-8 @ 20"/20" (optional: Step ups)
I want to perform:
20cal/16cal
10 @ 24"/20"
I want to compete:
24cal/20cal
12 @ 24"/20"
Workout
In Teams of 2 perform 60 rounds (30 per Athlete) of:
5 Toes to Bar
3 Handstand Pushups
1 Power Snatch
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
5 Knee Raises/3 Knees to Elbow
1 Wall Walk
1 Power Snatch 40kg/30kg
I want to perform:
3 Toes to Bar
3 Kipping Handstand Pushups
1 Power Snatch 60kg/40kg
I want to compete:
5 Toes to Bar
3 strict Handstand Pushups
1 Power Snatch 80kg/55kg
Workout
Teams of 3 - Konga - 21 Rounds - 7 Each
Cal Echo Bike
Dumbbell Thrusters
Burpee over Dumbbell
I want to sweat:
32sec Echo Bike @ 75-80%
8 Thrusters Barbell 20kg/15kg
4 Target Burpees
I want to perform:
9/6 Cal Echo Bike
6 Double Dumbbell Thrusters 17.5kg/12.5kg
3 Dumbbell Facing Burpees
I want to compete:
12/9 Cal Echo Bike
9 Double Dumbbell Thrusters 22.5kg/15kg
6 Dumbbell Facing Burpees
Accessory
Perform/Compete
3 Sets:
10 Ring Face Pulls
15 Banded Good Mornings
Workout:
In Teams of 2 - For Time - split anyhow:
20-2
Double Kettlebell Swings
Double Kettlebell Front Squats
Double Kettlebell Bench Press
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
Flow:
20 Swings
20 Front Squats
20 Bench Press
18 Swings
18 Front Squats
18 Bench Press
[…]
2 Swings
2 Front Squats
2 Bench Press
Time.
I want to sweat:
Single Kettlebell Swings 16kg/12kg
Kettlebell Goblet Squats 16kg/12kg
(Box-) Push Ups
I want to perform:
2x20kg/2x16kg
I want to compete:
2x28kg/2x20kg
Accessory
Perform/Compete
3 Sets:
14 Gorilla Rows Curtsy Squat - YouTube
14 Curtsy Squats Kettlebell Gorilla Row - YouTube
Workout
Every 5:00 - 6 Sets
2 Rounds of:
50 Double Unders
250m Row
I want to sweat:
2 Rounds of:
50 Single Unders
200m Row
I want to perform:
2 Rounds of:
30 Double Unders
200m Row
I want to compete:
2 Rounds of:
50 Double Unders
250m Row
Workout
5 Rounds for Time
400m Run
15 Pullups
12 Dips
I want to sweat:
Jumping Pullups
Push Ups
I want to perform:
8-12 Pullups
7-10 (Banded-) Dips
I want to compete:
10-15 Chest to Bar Pullups
8-12 Ring Dips
Accessory
Perform/Compete
3 Sets:
12 Dumbbell Flies
12 Wide Grip Ring Rows