Workout
In Teams of two
20 Runden - You go, I go
12 Wall Balls
6 Burpee Box Jump Overs
I want to sweat:
12 Wall Balls 20lbs/14lbs
6 Burpee Box Jump Overs 24"/20"
I want to perform:
12 Wall Balls 30lbs/14lbs auf Männerhöhe
6 Burpee Box Jump Overs 30"/24"
I want to compete:
12 Wall Balls 30lbs/20lbs
6 Burpee Box Jump Overs 36"/30"
Accessory
3-4 Sets:
10-12 Supinated Ring Rows
10-12 Bulgarian Split Squats pro Bein
Workout
In 15:00
Work up to a heavy Set of 5 Shoulder Press
2-3 Back Off Sets @ 85-90%
Workout
Every 2:30 - 8 Sets
Calories Row
X Toes to Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
13cal/10cal
10-15 Knee Raises
I want to perform:
16cal/13cal
15 Knees to Elbow
→ Oder z.B. 5 Toes to Bar + 5 Knees to Elbow
I want to compete:
20cal/16cal
20 Toes to Bar
Workout
Every 4:00 - 6 Sets
Dips
Dumbbell Snatches
Calories Echo Bike
I want to sweat:
10-15 Push Ups
20 Alternating Single Arm Dumbbell Snatches 15kg/12.5kg
12cal/9cal Echo Bike
I want to perform:
15 Paralette Push Ups/Banded Dips/Parallel Bar Dips
20 Alternating Single Arm Dumbbell Snatches 22.5kg/15kg
15cal/12cal Echo Bike
I want to compete:
15 Ring Dips
20 Alternating Single Arm Dumbbell Snatches 30kg/20kg
15cal/12cal Echo Bike
Workout:
Teams of 2 - AMRAP32 - switch anyhow
1200m Row
80 Abmat Situps
60 Double Kettlebell Front Rack Lunges
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
1200m Row
60 Abmat Situps
60 Double Kettlebell Front Rack Lunges 12kg/8kg
I want to perform:
1200m Row
80 Abmat Situps
60 Double Kettlebell Front Rack Lunges 16kg/12kg
I want to compete:
1200m Row
80 Abmat Situps
60 Double Kettlebell Off-Set Lunges 24kg/16kg
Workout
Every 90 Sec x 7 Runden (21 Minuten)
alternate between
7 Strict Pull Ups
7 Bench Press
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Ring Rows
I want to perform:
Feet elevated Pull Ups
I want to compete:
Strict/Weighted Pullups
Accessory
Perform/Compete
3 Sets:
15 Dumbbell Flies
15 Wide Grip Ring Rows
→ Ring Rows im Workout: Dumbbell Rows
Workout
For Time - Teams of 2
1000m Run
60 Power Snatches
1000m Run
60 Squat Clean Thruster
1000m Run
60 Clean & Jerks
I want to sweat:
Power Snatches 30kg/20kg
Squat Clean Thrusters 40kg/30kg
Clean & Jerks 50kg/35kg
I want to perform:
Power Snatches 60kg/40kg
Squat Clean Thrusters 70kg/47.5kg
Clean & Jerks 80kg/55kg
I want to compete:
Power Snatches 70kg/47.5kg
Squat Clean Thrusters 85kg/57.5kg
Clean & Jerks 100kg/70kg