Workout:
Fitness Bundesliga 22.3
For Time – Time Cap: 12:00
21 Overhead Squats 40/30kg
21 Pullups
15 Front Squats 70/47.5kg
15 Chest to Bar Pullups
-Tie Break-
9 Back Squats 100/67.5kg
9 Bar Muscle Ups
I want to sweat:
21 Overhead Squats 20kg/15kg
21 Jumping Pullups
15 Front Squats 30kg/20kg
15 Jumping Pullups
9 Back Squats 40kg/30kg
9 Jumping Pullups
I want to perform:
21 Overhead Squats 40kg/30kg
21 Jumping Pullups
15 Front Squats 50kg/35kg
15 Pullups
9 Back Squats 60kg/40kg
9 Chest to Bar
I want to compete:
s.o.
Warm-Up
10 Samson Stretches
10 Ring Rows
15 Kettlbelle Swings
15 Air Squats
5 Behind the Neck Press (empty Barbell)
5 Paused Overhead Squats
5 Strict Pullups
5 Front Squats (Overhead Squat Gewicht aus dem Workout)
5 Kip Swings
5 Kipping/Butterfly Pullups
5 Back Squats (Front Squat Gewicht aus dem Workout)
5 Kipping/Butterfly Chest 2 Bar
3 Back Squats (Workout Gewicht)
3 Bar Muscle Ups
Workout:
5 Rounds for Time:
400m Run
10 Push Press
I want to sweat:
40kg/30kg
I want to perform:
60kg/40kg
I want to compete:
80kg/55kg
Accessory
3-4 Sets:
15+ Dumbbell Bench Press
15+ Dumbbell Rows
Workout:
Every 1:15 - 10 Sets each - Alternate between:
1. 5 Strict Pullups
2. 5 Deadlifts
I want to sweat:
1. Ring Rows
2. Deadlifts
I want to perform:
1. 2-5 Strict Pullups
2. Deadlifts
I want to compete:
1. Weighted Strict Pullups
2. Deadlifts
Accessory
3 Sets:
10 Rollups
10 Ring Face Pulls
OLY-Class
1x Power snatch + 1x Pocket snatch hocharbeiten auf 2 schwere Komplexe, anschließend 3-4 back up Sets
1x snatch balance + 5x overhead-squats 6 Sets @ 80% des 1-RM Snatch
Workout:
12 Rounds for Time - Teams of 2 - You Go, I go (6 Rounds each)
21 Wall Balls
15 Cal Row
9 Burpee Box Jump Over
I want to sweat:
12 Wall Balls 14lbs/10lbs
9/7 Cal Row
6 Burpee Box Jump Over 24"/20"
I want to perform:
18 Wall Balls 20lbs/14lbs
15 Cal Row
6 Burpee Box Jump Over 24"/20"
I want to compete:
21 Wall Balls 20lbs/14lbs
15 Cal Row
9 Burpee Box Jump Over 24"/20"
Accessory
Cool Down
Workout:
AMRAP16
10 DB Snatches Left
10 Left arm OH alt. Back Lunges
10 Abmat Situps
10 DB Snatches Right
10 Right arm OH alt. Back Lunges
10 Abmat Situps
Timecap 16min
Weights for Snatches and Lunges 22.5/15kg
Livestream am Donnerstag 19:00: Fitness Bundesliga - YouTube
Warm-Up:
2 Sets:
20/16 Cal Row (increase intensity in set #2)
20 Mountain Climbers
10 Kettlebell Swings
2 Sets:
10 Half Kneeling Presses + 5 Wind Mills
10 Spiderman Lunges
1 Probe Runde
5 Snatches
5 Lunges
5 Situps
andere Seite 5+5+5
Accessory
Stretching
Workout:
4 Rounds for Time - Teams of 3 - Share anyhow
50 Cal Echo Bike
100 Push Ups
150 Kettlebell Swings
I want to sweat:
40 Cal
Box Push Ups
Kettlebell Swings 16kg/12kg
I want to perform:
40 Cal
80 Push Ups
120 Kettlebell Swings 24kg/16kg
I want to compete:
50 Cal
100 Push Ups
150 Kettlebell Swings 24kg/16kg
Accessory
Cool Down
Team WOD mit Birthe:
Teams of 2:
Buy-In: 1000m row
100 Partner-Sit-Ups
80 synchr. Air Squats
60m Human Wheel Barrow
40 snychr. Burpees
60m Human Wheel Barrow
80 synchr. Air Squats
100 Partner-Sit-Ups
Buy-Out: 1000m row