Workout
For Time:
10-9-8-…-1
Deadlifts
20-18-16-…2
Dips
Dips nach Wahl im Barren oder in den Ringen.
Seepferdchen: 80kg/55kg
Freischwimmer: 100kg/67.5kg
Gold: 120kg/80kg
Totenkopf: 140kg/95kg
Accessory
15-15-15
Bent Over Row
Weighted Situps
Workout
“Fran”
For time:
21-15-9
Thrusters
Pullups
Classic: 42.5kg/30kg
Skinny Fran: 30kg/20kg → 15-12-9 Pullups
Coming of Age Fran: 20kg/15kg Thrusters + 21-15-9 Jumping Pullups
Cap: 8'
Accessory
3 rounds for quality of:
10 Ring Rows
10 Dumbbell Z Press
Workout
2 Rounds for time:
Row 2000m
Run 2000m
Cool Down
Stretching
Workout
For Time:
80 Double Unders
40 Bar Facing Burpees
20 Back Squats, 1x bodyweight
80 Double Unders
40 Bar Facing Burpees
20 Front Squats, 1x bodyweight
80 Double Unders
40 Bar Facing Burpees
20 Overhead Squats, 1x bodyweight
No Racks.
Mädels: BWx0.75
Accessory
16-16-16
Kossacks Squats
10-10-10
Ring Face Pulls
Workout
Push Press
21-18-15-12-9-6-3
15/12 Cal Echo Bike before every Set
Teams of 2 - Relay:
Flow: Partner A 15 Cal + 21 Push Press, Partner B 15 Cal + 21 Push Press, Partner A 15 Cal + 18 Push Press, Partner B 15 Cal + 18 Push Press usw.
Can I play, Daddy?: 20/15kg - 25/17,5kg - 30/20kg - 35/25kg - 40/30kg - 45/32,5kg - 50/35kg
Don't Hurt Me.: 30/20kg - 37,5/25kg - 45/32,5kg - 52,5/37,5kg - 60/40kg - 67,5/45kg - 75/50kg
Bring 'em on!: 40/30kg - 50/35kg - 60/40kg - 70/47,5kg - 80/55kg - 90/60kg - 100/67,5kg
Accessory
15-15-15
Straight Leg Situps
Ring Face Pulls
Workout
Every 3:00 - 7 Sets
15 Wall Balls
12 Kettlebell Swings
9 Toes to Bar
Ziel: Jedes Set am Stück, selbe Paces.
Challenge: 30lbs/20lbs Ball, 32kg/24kg Kettlebell, Toes to Bar
Classic: 20lbs/14lbs Ball, 24kg/16kg Kettlebell, Knees to Elbow
Fitness: 14lbs/10lbs Ball, 16kg/12kg Kettlebell, Knee Raises
Accessory
3 Sets for Quality
12 Front Foot Elevated Split Squats
9 Toes to Kettlebell
6 Thread the Needle