Warmup (10 Minuten)
Runde 1:
15 Kettlebell Swings (russian)
10 Air Squats
5 Push Ups
Runde 2:
15 Kettlebell Swings (american)
10 Goblet Squats
5+5 Kettlebell Shoulder Press
Runde 3:
15 Kettlebell Tater
5+5 Kettlebell Press + Windmill
Into:
2 Sets:
30 Sek Bottom of the Squat Hold /w Kettlebell
Rest 0:30 b/t Sets
Fokus auf “Perfekte Kniebeuge”
Part A (20 Minuten)
Every 2:00 - 8 Sets
7 Front Squats
4 Sets Hocharbeiten á 3-8 Reps
4 Sets Arbeit
Part B (30 Minuten)
Every 6:00 - 4 Sets
500m Row
25 Thrusters 20kg/15kg
15 Toes to Bar
Mind. 2:00+ Pause pro Set
Toes to Bar max. 2 Sets pro Runde
Accessory (10 Minuten)
3 rounds for quality of:
15 Seated Face Pulls
10+ Seated Dumbbell Biceps Curls
Warmup (15 Minuten)
1:00 Easy Bike
12 Cross Body Dumbbell Snatches
6 Burpees
1:00 Moderate Bike
10+10 Dumbbell Hang Clean and Press
1:00 Moderate+ Bike
8+8 Dumbbell Thrusters (8 Links + 8 Rechts)
into:
3 Sets (steigend)
3 Behind the Neck Push Press
3 Over Head Squats
into:
3 Sets (steigend)
3 Snatch Balance
Part A (20 Minuten)
EMOM16
1 Power Snatch + 1 Hang Squat Snatch
Set 1-8: Hocharbeiten auf 60-70% vom Power Snatch
Set 11-16: Gleichbleibend moderate Last mit Fokus auf Form
Part B (20 Minuten)
EMOM15
Work up to a moderate to heavy Power Clean + Push Press
In 6-8 Sets hocharbeiten. Verbleibende Zeit Back off Sets mit 80-85% der schwersten Wiederholung des Tages
Accessory 1 (15 Minuten)
5 Rounds – Flow
15/12 Cal Echo Bike
12 Box Jumps 24"/20"
9+9 Dumbbell Push Press 22.5kg/15kg
Warmup (10 Minuten)
3 Rounds
15 Cal Row
12 Lunges
9 Abmat Situps
6 Push Ups
Part A (15 Minuten)
Every 2:00 - 7 Rounds
10 Dips + 10 Toes To Bar
Wählt hier eine Wiederholungszahl, die für alle Sets am “unbroken” möglich ist.
Part B (20 Minuten)
20-16-12-8-4
Bodyweight Bench Press
40-32-24-16-8
Cal Row
Mädels Row: 32-24-12-6 und x0.75 BW
Cap: 20'
Accessory (20 Minuten)
4 rounds for quality of:
12 Three Point Row
10 Seated Dumbbell Shoulder Press
into:
3 Sets
10-12 Biceps Curls
10-12 Triceps Extensions
Warmup (10 Minuten)
Runde 1:
1:00 Jump Rope
10 Box Jumps
10 Air Squats
Runde 2:
1:00 Running Man/Jump Rope
10 Squat-Box Jumps
Part A (15 Minuten)
Every 1:30 - 10 Sets
5 Dead Stop Deadlifts
Maximal 5 Runden hocharbeiten.
5 Arbeits Sets: RPE8
Fokus auf Form.
Part B (25 Minuten)
Teams of 2 - You go I go - 6 Rounds Each
15/12 Cal Echo Bike
12 Kettlebell Swings 32kg/24kg (russian)
9 Burpees
Repeatable Sprint Effort
Accessory 1 (15 Minuten)
4 Rounds
20 Plank Kettlebell Pull Through
10-15 Ring Row