Workout
Quadruple Jackie - Teams of 2
For time:
Row, 4000m
200 Thrusters, 20/15 kg
120 Pull-ups
Teams of 2
Option: Triple Jackie
Row: Switch every 500m
Thrusters: Split anyhow
Pullups: Split anyhow
Time Cap: 28'
Accessory
3 Sets
12-15 Bent over Lateral Raises
12-15 Abmat Situps
1:30/Seite Couch Stretch
Power & Skill Development
EMOM16
2 Squat Cleans
Set 1-7 hocharbeiten
Set 8-16 Arbeit
MetCon
10-9-8-7-6-5-4-3-2-1
Power Cleans
Burpees over Bar
Sport LK: 60kg/40kg
Bundesjugendspiele: 50kg/35kg
Teilnehmerurkunde: 40kg/30kg
Goal: <9
Time Cap: 11
Workout
AMRAP16
40 Double Unders
20 Alternating Dumbbell Snatches, 22.5/15 kg
20 AbMat Sit-ups
Goal: 5+ Runden
Accessory
3 rounds for quality of:
20 Band Face Pulls
15 Banded External Rotations
10 Roll Over To V Sits
Warmup
Tempo Goblet Squat
3 Sets á:
10 Counts Down
10 Counts Hold
10 Counts Up
Fokus auf Haltung und Form!
Workout
Back Squats
10-5-10-3-10-1
3-4 Warmup Sets vor dem ersten 10er
Accessory
3 Rounds for Quality:
16 Kossack Squats
15 DB Leg Curls
Workout
EMOM16 - alternating
1. 5 Bar Muscle Ups
2. 20 Wall Balls
Optionen:
a) 5-10 Chest to Bar Pullups
b) 5-10 Chin over Bar Pullups
c) 7 Ring Rows + 7 Pushups
Accessory
1:30 pro Seite: Couch Stretch
10 Pass Throughs
Workout
Every 5:00 - 8 Sets
20/16 Echo Bike Calories
15 Jump Over Boxes, 24"/20"
10 Burpee Shuttle Sprints, 10 m
Accessory
Cooldown/Stretching