Workout
50-40-30-20-10
Calories Row
Wallballs
Jar-Jar Binks:
40-32-24-16-8
Calories Row
Wallballs 14/10lbs
Obi-Wan Kenobi:
40-32-24-16-8
Calories Row
Wallballs 20/14lbs
Qui-Gon Jinn:
50-40-30-20-10
Calories Row
Wallballs 20/14lbs
Timecap 20min
Heavy Day
7min to work up to a heavy Press
7min to work up to a heavy Push Press
7min to work up to a heavy Push Jerk
into:
Bodybuilding
3 Sets - alternierend
12-15 seated Dumbbell Shoulder Press
8-12 supinated Ring Rows
____
Gymnastics Class
Thema: Über Kopf Stabilität - wir lernen, uns Kopf über wohl zu fühlen
Workout
5 Rounds for Time:
60 Double Unders
400m Run
20 Push Ups
Bodybuilding
3 Sets:
Max Effort Strict Pullups
20-25 Abmat Situps
Option 1:
40 Penguin Jumps
300m Run
15 Box Pushups
Option 2:
40 Double Unders
400m Run
10 Push Ups
Option 3:
60 Double Unders
400m Run
20 Push Ups
Timecap 25 min
In Teams of Two
You go, I go
20 Runden
5 Overhead Squats
10 Bar facing Burpees
Eine Runde sollte nicht länger als eine Minute dauern. Skaliert dementsprechend.
T-800:
In Teams of Two
You go, I go
20 Runden
4 Overhead Squats 35/25kg
8 Bar facing Burpees
T-1000:
In Teams of Two
You go, I go
20 Runden
5 Overhead Squats 50/35kg
10 Bar facing Burpees
T-X:
In Teams of Two
You go, I go
20 Runden
5 Overhead Squats 70/47.5kg
10 Bar facing Burpees
Timecap 21
Workout
Every 3:00 - 6 Rounds
20 alternating Dumbbell Snatches
15 Over the Box Jumps
10 Toes to Bar
Goal: 90+ sec Rest b/t Sets
1955:
18 alternating Dumbbell Snatches 15kg/10kg
12 Box Jumps 20"
8 Knee Raises
1985:
20 alternating Dumbbell Snatches 17.5kg/12.5kg
15 Box Jump Overs 24"/20"
10 Knees to Elbow
2015:
20 alternating Dumbbell Snatches 22.5kg/15kg
15 Over the Box Jumps 24"/20"
10 Toes to Bar
Körperpflege:
3 Runden
12-15 Lateral Raises
12-15 Bulgarian Split Squats
15-20 Face Pulls
Workout
Teams of 3 - 8 Rounds per Athlete - Waterfall
Cal Echo Bike
Meter Handstand Walk
Reps Power Clean
Trixi:
10/8 Cal Echo Bike
5 Wall Walks
5 Power Cleans 42.5kg/30kg
Samson:
12/9 Cal Echo Bike
24 Wall Facing Shoulder Taps
5 Power Cleans 60kg/40kg
Chip/Chap:
15/12 Cal Echo Bike
12 Meter Handstand Walk
5 Power Cleans 80kg/55kg
TimeCap 32min