Workout
Every 4:00 - 7 Sets
50 Double Unders
15 Toes to Bar
10 Burpee Box Jump Overs
I want to sweat:
50 Single Unders/Penguin Jumps
10 Knee Raises
10 Burpee Box Jump Overs 20"/20" (Step ov.)
I want to perform:
35 Double Unders
15 Knees to Elbow / 7-10 Toes to Bar
10 Burpee Box Jump Overs 24"/20"
I want to compete:
50 Double Unders
15 Toes to Bar
10 Burpee Box Jump Overs 30"/24"
Accessory
4 Sets:
12-15 Incline Dumbbell Bench Press +1 zu letzter Woche
8-10 Strict Pullups +1 zu letzter Woche
Workout:
Teams of 2 - Relay
AMRAP20
5 Wall Balls
3 Handstand Push Ups
1 Ring Muscle Up
You go, I go
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
5 Wall Balls 14lbs/10lbs
3 Push Ups
1 Burpee Pullup
I want to perform:
5 Wall Balls 20lbs/14lbs
3 Kipping Handstand Push Ups
1 Bar Muscle Up / Jumping Bar Muscle Up
I want to compete:
5 Wall Balls 30lbs/20lbs
3 Strict Handstand Push Ups
1 Ring Muscle Up
Workout:
Teams of 3 - Waterfall
For Time:
15/12 Cal Echo Bike
21 Overhead Squats
15/12 Cal Echo Bike
18 Overhead Squats
15/12 Cal Echo Bike
15 Overhead Squats
15/12 Cal Echo Bike
12 Overhead Squats
15/12 Cal Echo Bike
9 Overhead Squats
15/12 Cal Echo Bike
6 Overhead Squats
15/12 Cal Echo Bike
3 Overhead Squats
Flow:
Partner/-in A: 15+21
Partner/-in B: 15+21
Partner/-in C: 15+21NO RACKS!
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
9/7
8-10 Overhead Squats @ 30kg/20kg
I want to perform:
12/9
21 @ 25kg/20kg
18 @ 32.5kg/25kg
15 @ 40kg/30kg
12 @ 47.5kg/32.5g
9 @ 55kg/35kg
6 @ 62.5kg/40kg
3 @ 70kg/47.5kg
I want to compete:
15/12
21 @ 40kg/30kg
18 @ 50kg/35kg
15 @ 60kg/40kg
12 @ 70kg/47.5kg
9 @ 80kg/55g
6 @ 90kg/60kg
3 @ 100kg/65kg
Workout:
Teams of 2 - You go, I go
AMRAP20
10 alternating Dumbbell Snatches
8 Abmat Situps
6 Burpees over Dumbbell
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
8 alternating Dumbbell Snatches 15kg/10kg
6 Abmat Situps
4 Burpees over Dumbbell
I want to perform:
10 alternating Dumbbell Snatches 22.5kg/15kg
8 Abmat Situps
6 Burpees over Dumbbell
I want to compete:
10 alternating Dumbbell Snatches 30kg/20kg
8 Abmat Situps
6 Burpees over Dumbbell
Accessory
Perform/Compete
2-3 Sets:
10-12 Z-Seated Shoulder Press
10-12 Dumbbell Rows
Workout
3 Rounds:
15 Thrusters
12 Burpees
into
2000m Row
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
20kg/15kg
1600m
I want to perform:
42.5kg/30kg
I want to compete:
42.5kg/30kg
Accessory (Class)
Perform/Compete
3-4 Sets:
12+ Lateral Raises
12+ Biceps Curls
12+ Triceps Extensions
Workout
100m Handstand Walk for time:
Every Break: 10 strict Pullups
I want to sweat:
30 Wall Walks
10 Ring Rows
I want to perform:
50-60m HS Walk
5 Strict Pullups
I want to Compete:
100m HS Walk
10 Strict Pullups
Accessory (Class)
Perform/Compete
15-15-15
Dumbbell Bench Press
15-15-15
Barbell Rows (supinated)