Skill Work
Pull up Techniken
Workout
3 Rounds for Time
15 Thrusters 42.5/30kg
12 Burpees
Das ist ein Sprint.
Power
In 10 Sets:
Hocharbeiten auf einen Box Jump maximaler Höhe.
Strength
7-5-3-1-7-5-3-1
Deadlifts
Dead Stop
Accessory
3 Sets:
10 Roll Ups
0:30min/Side Plank
1:00min Plow hold
Skill
Push Ups - Ring Push Ups - Ring Dips
Workout
E3MOM x7
Cal Echo Bike
Ring Dips
Gymnastics with a moderate heart rate
13/10 Cal Row
8 Push Ups
Gymnastics with a high heart rate
15/12 Cal Echo Bike
10 Paralette Push Ups / Ring Dips
Gymnastics Stamina with a high heart rate
18/15 Cal Echo Bike
12 Ring Dips
Accessory Optional
3 Sets:
20 Banded Face pulls
1:00min/Side Chest Stretch
Workout
3x 2000/1600m Rudern
rest 3min between sets
repeatable effort
Accessory
3 Sets
10 Weighted Sit Ups
10 half kneeling dumbbell shoulder press
0:40 sec Plank
Skill Work:
Overhead Squats
Work up to a moderate set of 3
Workout
E3MOMx6
Burpees over the Bar
Overhead Squats
Version 1
18 Burpees over the Bar
9 Overhead Squats 62.5/42.5kg
Version 2
16 Burpees over the Bar
8 Overhead Squats 50/35kg
Version 3
14 Burpees over the Bar
7 Overhead Squats 35/25kg
Workout
AMRAP 12min
6/6 Dumbbell Push Press 30kg/20kg
12 Pull Ups
48 Double Unders
Accessory
Stretching