Fitness Bundesliga Q21.1
AMRAP16
14 Wall Balls 20lbs/14lbs
12 Toes to Bar
10 Ground to Overhead 35kg/25kg
Accessory
Parallette Push ups
20-20-ME
Ring Rows
15-15-ME
2:00 Echo Bike/Ski Erg Pause
Fitness Bundesliga Q21.2
For Time:
50 Burpees over the Rower
75 Double Unders
100 Cal Row
Accessory
4 Sets:
15 Situps
12 Half Kneeling Shoulder Presses
9 Strict Pullups
Workout
Warmup
3 Sets:
12-9-6 Paused Kettlebell Tater - 16kg-20kg-24kg/8kg-12kg-16kg
1:00 Rest b/w Sets
2 Sets:
1 Tempo Goblet Squat - 10 Sekunden Exzentrik, 10 Pause, 10 Sekunden Konzentrik
Workout
Back Squat
5-3-1-5-3-1
Accessory
3 Sets:
10 Glute Ham Rases
5 Jefferson Curl
Workout
AMRAP24 - Teams of 2:
15/12 Cal Echo Bike
12 Pullups
9 Handstand Push Ups
Minimal Work Requirement: 12 Rounds (6 per Athlete)
Goal: 16 Rounds (8 per Athlete)
Almost there, not quite there yet:
15/12 Cal Echo Bike
12 Push Ups
9 Pullups
Thanks for participating:
12/9 Cal Echo Bike
9 Box Push Ups
6 Ring Rows
Accessory
Cool Down
Workout
3 Rounds for Time:
1000m Run
20 Devil Press 22.5kg/15kg
Freshmen: Single Arm Devil Presses 15kg/10kg
Halfway There: Single Arm Devil Presses 22.5kg/15kg
Full Throttle: Devil Presses 22.5kg/15kg (2 DBs)
Accessory
3x8 Renegade Row alternierend mit
3x16 Abmat Situps
Workout
D.T.
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Cap: 10'
Option:
1. Herren/Damen: 70kg/47,5kg
A-Jugend: 60kg/40kg
F-Jugend: 50kg/35kg
Pampers-Liga: 40kg/30kg
Accessory
4 Sets for Quality
10 weighted Situps
12 z-Presses
14 Ring Row
Strength & Power
Relay - 9 Sets:
5 Box Jumps 30" + 5 Deadlifts
Deadlift Gewicht:
Set 1: 60kg
Set 2: 65kg
Set 3-8: +5kg
Set 9: 100kg
Lactic Threshold & Stamina
Teams of 3 - Relay
12 Cal Echo Bike
12 Wall Balls 14lbs
Echo Bike unter 45 Sekunden, maximal 60
Wall Balls Unbroken