Workout:
AMRAP20'
5 Strict Pullups
10 Dips
15 Box Jumps
I want to sweat:
6 Ring Rows
9 Box Push Ups
12 Box Jumps 20"/24"
I want to perform:
5 Strict Pullups
10 Dips
15 Box Jumps 24"/20"
I want to compete:
5 Strict Pullups /w Medball 20lbs/14lbs
10 Ring Dips
15 Box Jumps 30"/24"
Goal: 10 Rounds
Bodybuilding
3 Sets each:
10-15 Lateral Raises
10-15 Biceps Curls
10-15 Triceps Extensions
Workout:
8 Rounds for Time:
500m Row
50 Double Unders
25 Push Ups
I want to sweat:
400m Row
100 Single Unders
20 Box Push Ups
I want to perform:
400m Row
40 Double Unders
20 Push Ups
I want to compete:
500m Row
50 Double Unders
25 Push Ups
Accessory
2-3 Rounds
10 Banded Pass Throughs
15 Banded Good Mornings
2 Rounds - Rest 3:00 b/w Rounds:
10 Toes to Bar
10 Power Cleans
10 Toes to Bar
8 Power Cleans
10 Toes to Bar
6 Power Cleans
10 Toes to bar
4 Power Cleans
10 Toes to Bar
2 Power Cleans
I want to sweat:
Knees to Elbow: 6 / Knee Raises: 8
Power Cleans:
Mädel: 15kg – 20kg – 25kg – 30kg – 35kg
Knaben: 35kg – 42.5kg – 50kg – 55kg – 60kg
I want to perform:
Toes to Bar: 8 / Knees to Elbow: 10
Power Cleans:
Mädchen: 35kg - 42.5kg - 55kg - 62.5kg - 70kg
Jungs: 50kg - 65kg - 80kg - 90kg - 100kg
I want to compete:
Power Cleans:
Frauen: 40kg - 55kg - 70kg - 80kg - 90kg
Männer: 60kg - 80kg - 100kg - 110kg - 120kg
Accessory
2-3 Sets
15 Z-Seated Single Arm Dumbbell Press
12 Kossack Squats
OLY-Class
In 15:00 hocharbeiten aufeinen schweren Satz aus 2 Squat Snatch
EMOM10
1x Snatch Pull + 1x Power Snatch @ 70% des schweren 2er Satz
Workout:
Teams of 2:
3 Rounds for Time:
1000m Run (together)
100 Wall Balls (shared)
100 Abmat Situps (shared)
I want to sweat:
750m Run (together)
75 Wall Balls 10/14lbs (shared)
75 Abmat Situps (shared)
I want to perform:
1000m Run (together)
100 Wall Balls (shared)
100 Abmat Situps (shared)
I want to compete:
1000m Run (together)
100 Wall Balls (shared)
100 Abmat Situps (shared)
Accessory
3 Sets:
12-15 Face Pulls
1:00 Couch Stretch
Workout:
Every 4:00 - 5 Sets
20/16 Cal Echo Bike
15 Pullups
10+10 Single Arm Dumbbell Push Press 25kg/17.5kg
Goal: Rounds sub 2:30
I want to sweat:
12/9 Cal Bike
10 Jumping Pullups
10+10 Single Arm Dumbbell Push Press 12.5kg/7.5kg
I want to perform:
17/13 Cal Echo Bike
10 Pullups
10+10 Single Arm Dumbbell Push Press 20kg/12.5kg
I want to compete:
20/16 Cal Echo Bike
15 Pullups
10+10 Single Arm Dumbbell Push Press 25kg/17.5kg
Accessory
3 Rounds - for Quality
10 Half Kneeling Shoulder Press
10 Strict Toes to Bar
Workout:
5 Rounds - Rest 2:00 b/w Rounds
250m Row
10 Thrusters
250m Row
10 Thrusters
Time Cap per Round: 5:30
I want to sweat:
200m Row
7 Thrusters 20kg/15kg
I want to perform:
250m Row
10 Thrusters 30kg/20kg
I want to compete:
250m Row
10 Thrusters 42.5kg/30kg
Accessory
Cool Down
Rest