Class WOD
Perform/Compete
Workout
Every 90 Sec x 8 Runden (24 Minuten) alternate between:
Strict Pull Ups
Strict Press
Maximal 3 Runden hocharbeiten, 5 Runden Arbeit
I want to sweat
I want to perform:
heavy Day
I want to compete:
heavy Day
Accessory
Perform/Compete
3-4 Sets:
12-15 Seated Dumbbell Shoulder Press
10-15 Barbell Rows
Class WOD
Perform/Compete
Workout
Every 3:00 - 8 Rounds
Cal Row
Toes to Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
13/10 Cal Row
7 Knee Raises
I want to perform:
16/12 Cal Row
10 Toes to Bar (80 total) - mind. 7 für 56
I want to compete:
20/16 Cal Row
15 Toes to Bar (120 total)
Class WOD
Perform/Compete
Workout
In Teams of three - Waterfall
7 Rounds each
Dips
Dumbbell Snatches
Calories Echo Bike
I want to sweat:
9 Push Ups
12 Dumbbell Snatches (alternating) 15kg/10kg
9/6 Calories Echo Bike
I want to perform:
9 Dips
18 Dumbbell Snatches (alternating) 22.5kg/15kg
12/9 Calories Echo Bike
I want to compete:
12 Dip
18 Dumbbell Snatches (alternating) 30kg/20kg
15/12 Calories Echo Bike
Accessory
Perform/Compete
3 Runden
8-10 Wide Grip Ring Rows
0:30 Sec. Chest Strech
______________________________________________________________________________
Masters
Workout
6 Rounds
18 Cal Echo Bike
15 Kettlebell Swings
12 Push Ups
Rest 2:00 b/t Rounds
Goal: Unbroken Sets
Accessory
3 Sets:
15 Abmat Situps
8-12 Supinated Ring Rows
MetCon/Class WOD
Perform/Compete
Workout:
In Teams of two
20 Runden - You go, I go
18 Wall Balls
8 Burpee Box Jump Overs
I want to sweat:
12 Wall Balls 14lbs/10lbs
6 Burpee Box Jump Overs 20"/20"
I want to perform:
16 Wall Balls 20lbs/14lbs
8 Burpee Box Jump Overs 24"/20"
I want to compete:
16 Wall Balls 30lbs/20lbs
8 Burpee Box Jump Overs 30"/24"
MetCon/Class WOD
Perform/Compete
Heavy Day - Deadlift
Work up to a heavy Double
Workout
15 Min AMRAP
Row/Bike/Ski
Every 90 seconds 3 Deadlifts @75% 2RM
I want to sweat:
5 Deadlifts - 50-60%
Consistency
I want to perform:
heavy
I want to compete:
heavy
Accessory
Perform/Compete
2-4 Sets:
8 Slam Balls
12 Bulgarian Split Squats pro Seite
Class WOD
Perform/Compete
In Teams of three
11 Runden
35 Double Unders
9 Bear Complexes
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
Die Double Unders macht jeder. Die Bear Complexes werden durch drei geteilt. Wer das Workout von Freitag gemacht hat, nimmt heute weniger Gewicht!
I want to sweat:
40kg/30kg
I want to perform:
60kg/40kg
I want to compete:
80kg/55kg
Sunday Mash (Class)
Team Workout
Complete as many rounds as possible in 20 mins of:
20 Synchronized Thrusters, 42.5/30 kg
20 Synchronized Bar Facing Burpees
20 Synchronized Dumbbell Snatches, 22.5/15 kg
20 Synchronized Lunges, 42.5/30 kg
Rest 5:00
As many reps as possible in 5 mins of: Partner Wall Ball, 20/14 kg