Workout
50 Toes to Bar
40 Front Squats
30 Burpees over the Bar
Rest 5 minutes
5 Rounds
10 Toes to Bar
8 Front Squats
6 Burpees over the Bar
I want to sweat:
50 Knees to Elbow
40 Front Squats 35kg/25kg
30 Burpees over the Bar
Rest 5 minutes
5 Rounds
10 Knees to Elbow
8 Front Squats 35kg/25kg
6 Burpees over the Bar
I want to perform:
40 Toes to Bar
40 Front Squats 50kg/35kg
30 Burpees over the Bar
Rest 5 minutes
5 Rounds
8 Toes to Bar
8 Front Squats 50kg/35kg
6 Burpees over the Bar
I want to compete:
50 Toes to Bar
40 Front Squats 62.5kg/42.5kg
30 Burpees over the Bar
Rest 5 minutes
5 Rounds
10 Toes to Bar
8 Front Squats 62.5kg/42.5kg
6 Burpees over the Bar
WOD Light
50 Toes to Bar
40 Front Squats 35kg/25kg
30 Burpees over the Bar
Rest 5 minutes
5 Rounds
10 Toes to Bar
8 Front Squats 35kg/25kg
6 Burpees over the Bar
Timecap 25 minutes
WOD
EMOM20
In Teams of two, one person works, one person rests
Row 170m/120m
AMRep Push Ups
Ihr habt für beide Übungen eine Minute Zeit. Es geht darum, in der verbleibenden Minute so viele Push Ups wie möglich zu sammeln. Partner A übernimmt die ungeraden, Partner B die geraden Runden, sodass jeder insgesamt 10 Runden gearbeitet hat. Ihr teilt euch ein Rudergerät.
I want to sweat:
125m/90m Row
I want to perform:
150m/110m Row
I want to compete:
170m/120m Row
Workout
Workout Primer
in 15 minutes work up to a heavy Power Snatch
Workout
CrossFit Open 14.1
AMRAP 10
30 Double Unders
15 Power Snatches 35kg/25kg
In den ungerade Intervallen machen wir Frontsquats, in den gerade Intervallen machen wir Backsquats mit 90% des Gewichtes des schweren Doubles. Bei den Back Squats 3 Mississippi Pause in der Bottom Position
I want to sweat
50 Single Unders
15 Deadlifts 35kg/25kg
I want to perform:
Heavy Day & Open Prep
I want to compete:
Heavy Day & Open Prep
_________________________________________________
WOD Light:
EMOM28
1. 50 Double Unders
2. 12/9 Cal Row
3. 8 Burpees over Rower
4. 15 Kettlebell Swings 24kg/16kg
Workout:
60/48 cal Row
120m Kettlebell Farmers Carry
40/32 cal Row
80m Kettlebell Front Rack Carry
20/16 cal Row
40m Kettlebell Overhead Carry
Bodybuilding
3 Rounds
10 Single Leg RDLs/side
30 seconds Tall kneeling isometric anti rotation holds
I want to sweat:
60/48 cal Row
120m Kettlebell Farmers Carry 20kg/12kg
40/32 cal Row
80m Kettlebell Front Rack Carry 20kg/12kg
20/16 cal Row
40m Kettlebell Mixed Rack Carry 20kg/12kg
I want to perform:
60/48 cal Row
120m Kettlebell Farmers Carry 24kg/16kg
40/32 cal Row
80m Kettlebell Front Rack Carry 24kg/16kg
20/16 cal Row
40m Kettlebell Off-Set Overhead 24kg/16kg
I want to compete:
60/48 cal Row
120m Kettlebell Farmers Carry 32kg/24kg
40/32 cal Row
80m Kettlebell Front Rack Carry 32kg/24kg
20/16 cal Row
40m Kettlebell Overhead Carry 32kg/24kg
Workout
Heavy-ish Day
EMOM24 - 8 Runden
A) 4-6 Strict Handstand Push Ups
B) 4-6 Strict (Weighted) Pull Ups
C) 4-6 High Box Jumps
Finde eine Wiederholungsanzahl, die für 8 Runden konstant gut machbar ist. In jeder Minute nur eine der Übungen
3 Runden
8 Ring Rows
8 Half Kneeling Kettlebell Presses
Workout
4 Rounds
30 Wall Balls
20 Kettlebell Snatches
10 Burpees over Kettlebell
Ihr lauft zusammen. Die 6 Runden Macho Man werden abgewechselt. Eine Runde Macho Man= 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead.
I want to sweat:
21 Wall Balls 20lbs/14lbs
15 Kettlebell Snatches 16kg/8kg
9 Burpees over Kettlebell
I want to perform:
30 Wall Balls 20lbs/14lbs
20 Kettlebell Snatches 20kg/12kg
10 Burpees over Kettlebell
I want to compete:
30 Wall Balls 30lbs/20lbs
20 Kettlebell Snatches 24kg/16kg
10 Burpees over Kettlebell
Sunday Mash (Class)
Every 4 mins for 16 mins do:
Row Calories, 2 mins
Wall Ball, 2 mins
In Teams of 2 One Person does one full round of:
2 Minute of Calorie Row 2 Minutes of Wallballs Person B Rest and works the next 4 Minutes.
If your Reps for the 4 Minutes are below 80/70, you do 5 jumping Lunges for every Rep missing
Every 4 mins for 16 mins do:
Double Under, 2 mins
Squat Clean, 52.5/35 kg, 2 mins
In Teams of 2 One Person does one full round of:
2 Minute of Double Unders 2 Minutes of Squat Cleans Person B Rest and works the next 4 Minutes.
If your Reps for the 4 Minutes are below 120, you do 1 Toes-to-bar for every Rep missing.