Heavy /w a high Heart Rate
In Teams of 2 - Alternate complete Rounds
For Time:
10-8-6-4-2-4-6-8-10
Deadlifts
Bench Press
Flow: Person A: 10 + 10, Person B: 10 + 10, Person A: 8+8, Person B: 8+8….etc.
GNBF:
Deadlifts: 80/50kg - 90/57.5kg - 100/62.5kg - 110/67.5kg - 120kg/72.5kg
Bench Press: 45kg/30kg - 52.5/35kg - 60/40kg - 67.5kg/45kg - 72.5/50kg
NAC:
Deadlifts: 100/60kg - 110/67.5kg - 120/75kg - 130/82.5kg - 140kg/90kg
Bench Press: 57.5/37.5kg - 65/42.5kg - 72.5/47.5kg - 80/52.5kg - 85/57.5kg
IFBB:
Deadlifts: 120/80kg - 135/90kg - 150/100kg - 165/110kg - 180/120kg
Bench Press: 70/47.5kg - 77.5/52.5 - 85/57.5kg - 92.5kg/62.5kg - 100kg/67.5kg
Optional Accessory:
15-15-15
Dumbbell Flies
10-10-10
Weighted Situps
Workout
3 Runden
100 Double Unders
50 Wall Balls
25 Toes to Bar
Option 1:
3 Runden
100 Penguin Jumps
30 Wall Balls 14/10lbs
15 Knees to Elbow
Option 2:
3 Runden
80 Double Unders
40 Wall Balls 20/14lbs
20 Toes to Bar
Option 3:
3 Runden
100 Double Unders
50 Wall Balls 20/14lbs
25 Toes to Bar
Körperpflege
2:00 min Couch Stretch pro Seite
Workout
In Teams of 2
5 Sets
3 min AMRAP
Buy in 20 synchro Bar facing Burpees
into AMRAP Power Snatches
Rest 2 min
Option 1:
In Teams of 2
5 Sets
3 min AMRAP
Buy in 15 synchro Bar facing Burpees
into AMRAP Power Snatches 35/25kg
Rest 2 min
Option 2:
In Teams of 2
5 Sets
3 min AMRAP
Buy in 20 synchro Bar facing Burpees
into AMRAP Power Snatches 50/35kg
Rest 2 min
Option 3:
In Teams of 2
5 Sets
3 min AMRAP
Buy in 20 synchro Bar facing Burpees
into AMRAP Power Snatches 62,5/42,5kg
Rest 2 min
Jede Runde beginnt mit synchronen Burpees, anschließend dürft ihr euch die Snatches aufteilen, wie ihr mögt. Die Burpees macht ihr über eine Stange.
Körperpflege
3 Runden
8-10 Ring Rows
8-10 Roll Ups
Workout:
EMOM 28 min
1. Moderate Calories Echo Bike
2. Bar Muscle Ups/ Transitions/ Pull Ups
3. Moderate Calories Ski/Row
4. Handstand Walk/ Shoulder Taps/ Overhead Carry
Wählt eine Wiederholungsanzahl, die ihr jede Runde absolvieren könnt. Ihr solltet nicht länger als 45 Sekunden arbeiten
Primer
In 12 minutes work up to a heavy triple Front Squat
Workout
4 Runden
60 Double Unders
6 Front Squats
Option 1:
4 Runden
60 Penguin Jumps
6 Front Squats 50/35kg
Option 2:
4 Runden
40 Double Unders
6 Front Squats 70/47,5kg
Option 3:
4 Runden
60 Double Unders
6 Front Squats 80/55kg
Workout:
Every 3 min x8 (24 min)
Calories Row
Box Jumps
Butterfly Sit Ups
Option 1:
10/8 Calories Row
10 Box Jumps 24/20"
10 Butterfly Sit Ups
Option 2:
12/9 Calories Row
12 Box Jumps 24/20"
12 Butterfly Sit Ups
Option 3:
15/12 Calories Row
15 Box Jumps 24/20"
15 Butterfly Sit Ups