Workout
3 Sets:
AMRAP6
18 Air Squats
15 Cal Row
12 Single Arm Dumbbell Hang Clean and Press
Rest 3:00 b/t Sets
I want to sweat:
12/9 Cal Row
10 Single Arm Dumbbell Hang Clean and Press 12.5kg/7.5kg
I want to perform:
15/12 Cal Row
12 Single Arm Dumbbell Hang Clean and Press 17.5kg/12.5kg
I want to compete:
15/12 Cal Row
12 Single Arm Dumbbell Hang Clean and Press 22.5kg/15kg
Accessory
4 Sets:
12-15 Lateral Raises
10-15 Wide Grip Ring Rows
Workout:
10 Rounds
7 Strict Pull Ups
9 Dips
11 Box Jumps
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
7 Ring Rows
9 Push Ups
11 Box Jumps 20"/20"
I want to perform:
7 Feet elevated Pullups
9 Parallel Bar Dips
11 Box Jumps 24"/20"
I want to compete:
7 Strict Pullups
9 Ring Dips
11 Box Jumps 30"/24"
Accessory
3 Sets each
10-15 Dumbbell Bench Press
10-15 Dumbbell Rows
Workout:
Waterfall- 6 Rounds for time
15/12 Calories Echo Bike
12 Burpee Box Jumps
3 Clean and Jerk
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
10/8 Calories Echo Bike
9 Burpee Box Jumps 20"/20"
3 Clean and Jerk 40kg/30kg
I want to perform:
12/9 Calories Echo Bike
9 Burpee Box Jumps 24"/20"
3 Clean and Jerk 60kg/40kg
I want to compete:
15/12 Calories Echo Bike
12 Burpee Box Jumps 24"/20"
3 Clean and Jerk 80kg/55kg
Workout (Active Recovery Option before 23.2)
25-20-15-10-5
Burpee over Rower
50-40-30-20-10
Cal Row
Abmat Situps
100-80-60-40-20
Double Unders
Flow
25 Burpees over Rower
50 Cal Row
50 Abmat Situps
100 Double Unders20 Burpees over Rower
40 Cal Row
40 Abmat Situps
80 Double Unders[…]
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
20-16-12-8-4 Burpees
40-32-24-16-8 Row/Situps
Single Unders
I want to perform:
25-20-15-10-5
Burpee over Rower
50-40-30-20-10
Cal Row
Abmat Situps
100-80-60-40-20
Double Unders
I want to compete:
25-20-15-10-5
Burpee over Rower
50-40-30-20-10
Cal Row
Abmat Situps
100-80-60-40-20
Double Unders (Go unbroken)
Workout
OPEN 23.2 TBA
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back) (25ft = 7,62m)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
I want to sweat:
tba
I want to perform:
tba
I want to compete:
tba
Warmup
3:00 Easy Bike
10 Down Ups
10 Ring Rows
2:00 Moderate Bike
10 Burpees
5 Strict Pullups
1:00 Hard Bike
10 Push Ups
5 Kip Swings
5 Strict Pullups
2 Sets
10 Spiderman Lunges
10 Samson Stretches
2 Rounds
15 Air Squats
10 Shoulder Press
30-45 Sec T-Spine Stretch /w Med Ball
2x5 Full Grip Pause Front Squats + 5 Push Press
In 5-8 Sets hocharbeiten auf 2. Thruster Last
Workout Primer
Work up to a heavy Set of 5 Overhead Squats
Workout
“Nancy”
5 Rounds
400m Run
15 Overhead Squats
NO RACKS!
I want to sweat:
Front Squats: 30kg/20kg
I want to perform:
Overhead Squat: 42.5kg/30kg
I want to Compete:
Overhead Squats: 60kg/40kg