Workout
In Teams of 2 - Split anyhow
9 Rounds
14 Squat Cleans
16 Burpee Box Jumps
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
7 Squat Cleans 55kg/35kg
8 Burpee Box Jumps 30"/24"
I want to perform:
7 Squat Cleans 70kg/47.5kg
8 Burpee Box Jumps 30"/24"
I want to compete:
7 Squat Cleans 85kg/55kg
8 Burpee Box Jumps 36"/30"
Workout5 Rounds for Time
20/16 Cal Row
15 Toes to Bar
10 Burpees over the rower
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
15Cal/12Cal Row
12 Knee Rases
8 Burpees over the Rower
I want to perform:
18Cal/14Cal Row
12 Knees To Elbow (oder TTB + K2E)
10 Burpees over the Rower
I want to compete:
20Cal/16Cal Row
15 Toes to Bar
10 Burpees over the Rower
Accessory (Class)
Perform/Compete
10-8-8-6
Dumbbell Shoulder Press
Dumbbell Rows
Workout
EMOM30
0-10: Work up to a 1RM Overhead Squat
11-20: Work up to a 2RM Front Squat
21-30: Work up to a 3RM Back Squat
I want to sweat:
3-5 Reps on the Minute auf Form
I want to perform:
nA
I want to compete:
nA
Accessory (Class)
Perform/Compete
15-12-12-10
Romanian Deadlifts
Weighted Situps
Workout Primer:
Shoulder to overhead: work up to a heavy set of 5
Workout:
Teams of 2 - 20 Min AMRAP - You Go, I go
5 Shoulder to overhead
10 Deadlifts
15 Box Jumps
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Barbell 20kg/15kg
Box 20"/20" Step Ups (Step Down!)
I want to perform:
Barbell 32.5kg/25kg
Box 24"/20" Jumps (Step Down!)
I want to compete:
Barbell 42.5kg/30kg
Box 24"/20" Jumps
Workout
Every 3:00 - 7 Sets (21:00 Minuten)
60 Double Unders
15 Push Ups
15 Pull Ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
60 Single Unders
10-15 Box Push Ups
10-15 Ring Rows
I want to perform:
40 Double Unders
10 Push Ups
10 Pullups
I want to compete:
60 Double Unders
15 Pullups
15 Chest to Bar
Accessory (Class)
Perform/Compete
3-4 Sets:
12+ Lateral Raises
12+ Biceps Curls
12+ Triceps Extensions
Heiligabend
12 Days of Christmas
1 Cluster 90/60kg
2 Muscle Ups
3 Box Jumps 36/30"
4 Front Rack Lunges 90/60kg
5 Handstand Push Ups
6 Deadlifts 90/60kg
7 Toes to Bar
8 Strict Pull Ups
9 Kettlebell swings 24/16kg
10 Burpees
11 Back Squats 90/60kg
12 Cal Echo Bike