MetCon/Class WOD (Class)
Perform/Compete
EMOM10
2-5 Back Squats - 40-65%
into:
Every 2:00 - 5 Sets
1. Heavyish Set of 5
2. Heavy Set of 5
3. Heavy Set of 2
4+5. Back Off Set: 7x85% von Satz 2
Compete kann hier gerne die Front Squats machen
MetCon:
5 Rounds for time
30 Wall Balls
30 Cal Row
I want to sweat:
5 Rounds for time
20 Wall Balls 14lbs/10lbs
20/16 Cal Row
I want to perform:
5 Rounds for time
24 Wall Balls 20lbs/14lbs
24/20 Cal Row
I want to compete:
30 Wall Balls 20lbs/14lbs
30/24 Cal Row
Class WOD (Class)
Perform/Compete
EMOM40
1. 15 Cal Ski
2. 60 Double Unders
3. 15 Target Burpees
4. Rest
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
10/8 Cal Echo Bike
40 Sekunden Seilspringen
8-10 Burpees
I want to perform:
12/9 Cal Ski
36 Double Unders
12 Burpees
I want to compete:
15/12 Cal Ski
60 Double Unders
15 Burpees
MetCon/Class WOD (Class)
Perform/Compete
Workout:
10 Rounds for Time:
7 Strict Pullups
9 Strict Dips
11 Box Jumps
I want to sweat:
7 Ring Rows
7 Box Push Ups
7 Box Jumps 20"/20"
I want to perform:
6 Strict Pullups
7 Strict Dips
8 Box Jumps 24"/20"
I want to compete:
7 Strict Pullups
9 Strict Dips
11 Box Jumps 24"/20"
Accessory (Class)
Perform/Compete
2-3 Sets:
15-20 Dumbbell Flies
15-20 Banded Face Pulls
MetCon/Class WOD (Class)
Perform/Compete
Strength- Strict Press:
In 15 Minutes Work up to a heavy Set of 3
→ Optional: Back off Sets every 1:30
MetCon:
Teams of 3 - Waterfall
18 Rounds
15/12 Cal Echo Bike
12 Dumbbell Thrusters 22.5kg/15kg
I want to sweat:
12/9 Cal
8 Thrusters 12.5kg/7.5kg
I want to perform:
13/10 Cal
10 Thrusters 17.5kg/10kg
I want to compete:
15/12 Cal
12 Thrusters 22.5kg/15kg
MetCon/Class WOD (Class)
Perform/Compete
Workout
Every 4 min for 24 min
20/16 cal Row
10 Burpees over the Rower
5 Power Cleans
I want to sweat:
13/10 cal Row
7 Burpees over the Rower
5 Power Cleans 40kg/30kg
I want to perform:
16/12 cal Row
8 Burpees over the Rower
5 Power Cleans 70kg/47.5kg
I want to compete:
20/16 cal Row
10 Burpees over the Rower
5 Power Cleans 100kg/70kg
Workout
4 Rounds for Time
1k Run
20 Toes to Bar
20 Handstand Push Ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden..
I want to sweat:
15 Knee Raises
20 Push Ups
I want to perform:
15 Knees to Elbow
10 Handstand Push Ups
I want to compete:
20 Toes to Bar
20 Handstand Pushups
Sunday Mash (Class)
Team Workout
For time: Hang From Pull Up Bar, 6 mins 50 Burpees 30 Push-ups
In Teams of 2 Accumulate 6 Minutes hanging from a Pull Up Bar together (both at the same time.) Every time you drop, perform: 50 Burpees 30 Push-ups