Workout
3 Rounds for time
x-x-x
Cal Row
Burpees over the Rower
Rest 3 min
I want to sweat:
3 Rounds for time
18-12-6
Cal Row
Burpees
Rest 3 min
I want to perform:
3 Rounds for time
18-12-6
Cal Row
Burpees over the Rower
Rest 3 min
I want to compete:
3 Rounds for time
21-15-9
Cal Row
Burpees over the Rower
Rest 3 min
WOD Light
3 Rounds for time
21-15-9
Cal Row
Burpees over the Rower
Rest 3 min
Timecap 27 minutes
WOD
In Teams of two - split as you like
90 Cal Echo Bike/Ski Erg
80 Dumbbell Snatches
70 Wallballs
60 Toes to Bar
50 Strict Handstand Push Ups
60 Toes to Bar
70 Wallballs
80 Dumbbell Snatches
90 cal Echo Bike/Ski Erg
Dieses Workout ist eins der entspannteren. Ihr könnt euch daher mit der Skalierungsoption für die Toes to Bar und die Handstand Push Ups gerne etwas fordern.
I want to sweat:
60 Cal Echo Bike
60 Dumbbell Snatches 15kg/10kg
60 Wallballs 14lbs/10lbs
60 Knee Raises
60 (Box-)Push Ups
60 Knee Raises
60 Wallballs 14lbs/10lbs
60 Dumbbell Snatches 15kg/10kg
60 Cal Echo Bike
I want to perform:
90 Cal Echo Bike
80 Dumbbell Snatches 22.5kg/15kg
70 Wallballs 20lbs/14lbs
60 Toes to Bar
50 Kipping Handstand Push Ups
60 Toes to Bar
70 Wallballs 20lbs/14lbs
80 Dumbbell Snatches 22.5kg/15kg
90 Cal Echo Bike
I want to compete:
90 Cal Ski Erg
80 Dumbbell Snatches 30kg/20kg
70 Wallballs 30lbs/20lbs
60 Toes to Bar
50 Strict Handstand Push Ups
60 Toes to Bar
70 Wallballs 30lbs/20lbs
80 Dumbbell Snatches 30kg/20kg
90 Cal Ski Erg
Workout
In 10 minutes work up to a heavy Double Front Squat
Every 90 sec x 10 (15 Minutes) alternate between
A) 2 Front Squats
B) 2 Paused Back Squats
In den ungerade Intervallen machen wir Frontsquats, in den gerade Intervallen machen wir Backsquats mit 90% des Gewichtes des schweren Doubles. Bei den Back Squats 3 Mississippi Pause in der Bottom Position
I want to sweat
Heavy Day
I want to perform:
Heavy Day
I want to compete:
Heavy Day
Körperpflege
3 Runden
12/12 Bulgarian Split Squats
15 Dumbbell Leg Curls
_________________________________________________
WOD Light:
Every 3:00 - 10 Sets
10 Burpees over the Bar
10 Back Squats 60kg/40kg
Goal: Sub 1:30/Round
Natürlich Stange vom Boden.
Körperpflege
3 Runden
12/12 Bulgarian Split Squats
15 Dumbbell Leg Curls
Workout:
6 Rounds for Time
18 Kettlebell Swings 24/16kg
15 Box Jumps 24/20"
12 Ring Dips
I want to sweat:
6 Rounds for Time
13 Kettlebell Swings 16kg/12kg
10 Box Jumps 20"/20"
7 Push Ups
I want to perform:
6 Rounds for Time
15 Kettlebell Swings 24kg/16kg
12 Box Jumps 24"/20"
9 Ring Dips
I want to compete:
6 Rounds for Time
18 Kettlebell Swings 32kg/24kg
15 Box Jumps 24"/20"
12 Strict Ring Dips
Timecap 18 minutes
Workout
CrossFit Open Workout 16.1
AMRAP 20
25 ft Overhead walking Lunges 42.5kg/30kg
8 Burpees
25 ft Overhead walking Lunges 42.5kg/30kg
8 Chest to Bar Pull Ups
Workout
In Teams of two
4 Rounds for Time
1k run
6 Rounds of Macho Man
Ihr lauft zusammen. Die 6 Runden Macho Man werden abgewechselt. Eine Runde Macho Man= 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead.
I want to sweat:
In Teams of two
3 Rounds for Time
1k run
6 Rounds of Macho Man 42.5kg/30kg
I want to perform:
In Teams of two
4 Rounds for Time
1k run
6 Rounds of Macho Man 70kg/47.5kg
I want to compete:
In Teams of two
4 Rounds for Time
1k run
6 Rounds of Macho Man 80kg/55kg
Timecap 40 minutes
Sunday Mash (Class)
In 28 mins do:
60 Bar Facing Burpees then in the remaining time,
AMRAP of:
20 Medicine Ball Cleans
60 Double Unders
In Teams of 2 Syncro Bar Facing Burpees Alternate Full Rounds