Workout
6 Rounds - Waterfall - Teams of 3
16/12 Cal Echo Bike
8 Strict Handstand Pushups
4 Deadlifts
I want to sweat:
12/8 Cal Echo Bike
8 Pushups
4 Deadlifts 90kg/60kg
I want to perform:
14/10 Cal Echo Bike
8 Kipping Handstand Pushups
4 Deadlifts 120kg/85kg
I want to compete:
16/12 Cal Echo Bike
8 Strict Handstand Pushups
4 Deadlifts 160kg/120kg
Accessory
3-4 Sets:
12-15 Weighted Situps
10-15 Supinated Ring Rows
Workout
Heavy Day
in 12 min: Work up to a heavy Triple Overhead Squat
into
in 12 min: Work up to a heavy Double Front Squat
into
in 12 min: Work up to heavy Single Back Squat
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Heavy Day
I want to perform:
Heavy Day
I want to compete:
Heavy Day
Accessory
Perform/Compete
2-3 Sets:
15-20 Dumbbell Leg Curls
15-20 Sissy Squats
into
Accessory #2
2.00 min Couch Stretch
2.00 min Pigeon
Workout
Strength
Bench Press:
In 15 Minutes Work up to a heavy Set of 3
Then:
Every 2:00 - 3 Sets:
Back Off Sets 3x6-8 @ 70-80% of 3RM
Workout:
12min AMRAP
36 Double Unders
12 Push Ups
I want to sweat:
36 Single Unders
6 Box Push Ups
I want to perform:
24 Double Unders
8 Push Ups
I want to compete:
36 Double Unders
12 Push Ups
Accessory
Perform/Compete
2-3 Sets:
15-20 Dumbbell Flies
15-20 Banded Face Pulls
MetCon/Class WOD (Class)
Perform/Compete
Primer
In 10:00 - Work up to 2 high Box Jumps
then:
AMRAP20 - In Teams of two, You go I go
16/12 cal row
8 Burpee Box Jump over
I want to sweat:
12/9 Cal
6 Burpee Box Jump Over 20"/20"
I want to perform:
16/12 Cal
8 Burpee Box Jump Over 24"/20"
I want to compete:
16/12 Cal
8 Burpee Box Jump Over 24"/20"
Workout
Every 3min x8 (24min)
Wall Balls
Ski Erg/Row
Handstand Walk
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
15 Wall Balls 14lbs/10lbs
10/7 cal Ski Erg/Row
3 Wall Walks
I want to perform:
18 Wall Balls 20lbs/14lbs
12/9 cal Ski Erg/Row
6m Handstand Walk
I want to compete:
18 Wall Balls 30lbs/20lbs
13/10 cal Ski Erg/Row
9m Handstand Walk
Accessory
Perform/Compete
3-4 Sets:
10-12 Barbell Rows
10-12 Seated Shoulder Press
Workout
50-40-30-20-10 Dumbbell Snatches
25-20-15-10-5 Toes to Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden..
I want to sweat:
40-32-24-16-8 Dumbbell Snatches 15kg/10kg
20-16-12-8-4 Knee Raises/Knees to Elbow
I want to perform:
40-32-24-16-8 Dumbbell Snatches 22.5kg/15kg
20-16-12-8-4 Toes to Bar
I want to compete:
50-40-30-20-10 Dumbbell Snatches 22.5kg/15kg
25-20-15-10-5 Toes to Bar
Accessory (Class optional)
2-3 Sets:
8-10 Roll Ups
8-12 Strict Pullups