Workout
Part A:
In 15:00 - work up to a heavy Set of 5 Pause Overhead Squats
1 Mississippi Pause Bottom Position
Optional: 2-3 Back Off Sets @ 85-90% - innerhalb der selben 15:00
B:
Every 4:00 - 5 Sets
Cal Row
Overhead Squats
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
14cal/11cal
6-8 @ 20kg/15kg (optional: Front Squats)
I want to perform:
19cal/15cal
8 @ 50kg/35kg
I want to compete:
24cal/20cal
10 @ 70kg/47.5kg
Workout
In Teams of 2 - You Go, I Go
AMRAP8
9 Bar Facing Burpees
3 Deadlifts
3 Minute Rest
Rounds + Reps for Time
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
8 Bar Facing Burpees
4 Deadlifts 60kg/40kg
I want to perform:
8 Bar Facing Burpees
4 Deadlifts 120kg/80kg
I want to compete:
9 Bar Facing Burpees
3 Deadlifts 160kg/105kg
Accessory
Perform/Compete
15-15-15
Weighted Situps
Supinated Ring Rows
Workout
10 Rounds for Time
5 Strict Pullups
10 Strict Press
15 Squats
I want to sweat:
8 Ring Rows
10 Press 20kg/15kg
15 Air Squats
I want to perform:
5 Strict Pullups
10 Strict Press 30kg/20kg
15 Back Squats 30kg/20kg
I want to compete:
5 Strict Weighted Med Ball Pullups 20lbs/10lbs
10 Strict Press 40kg/30kg
15 Front Squats 40kg/30kg
Accessory
Perform/Compete
12-12-10-10
Dumbbell Incline Bench Press
Dumbbell Row
Workout:
In Teams of 2 - split anyhow:
AMRAP20
100 Alternating Dumbbell Snatches
80 Box Jump Over
60 Toes to Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
80 Alternating Dumbbell Snatches 10kg/7.5kg
60 Box Jumps (Step Down) 20"/20"
40 Knee Raises/Knees to Elbow
I want to perform:
100 Alternating Dumbbell Snatches 15kg/10kg
60 Box Jumps Overs 24"/20"
60 Knees to Elbow
I want to compete:
100 Alternating Dumbbell Snatches 22.5kg/15kg
80 Box Jumps Overs 24"/20"
60 Toes to Bar
Accessory
Perform/Compete
3 Sets:
12 Kossack Squats
12 Biceps Curls
12 Triceps Extensions
Workout
Teams of 3 - Accumulate 300 Dips total
→ Buy in before each Set: (Waterfall)
50 Double Unders
15/12 Cal Echo Bike
I want to sweat:
300 Push Ups/Close Grip Bench Press 40-50kg/30-35kg
50 Single Unders
10/7 Cal Bike
I want to perform:
200 Dips
30 Double Unders
12/9 Cal Bike
I want to compete:
300 Dips (optional: 200 Ring Dips)
50 Double Unders
15/12 Cal Bike
Workout
For Time:
50-40-30-20-10
Cal Row
Abmat Situps
I want to sweat:
40-32-24-16-8 Cal Row
30-24-18-12-6 Situps
I want to perform:
50-40-30-20-10
Cal Row
Abmat Situps
I want to compete:
50-40-30-20-10
Cal Row
Abmat Situps
Accessory
Perform/Compete
3 Sets:
12 Romanian Deadlifts
12 Tall Kneeling Anti Rotation Isolation Holds Tall Kneeling Anti Rotation Isolation Holds - YouTube