Workout
10-8-6-4-2-4-6-8-ME
Bench Press
as heavy as possible
Rest 2:00-3:00 b/t Sets
30-40% ME Strict Pullups after each Set of Bench Press
→ Du kannst maximal 16 Pullups am Stück. 16x0.3 = 5 (4.8) ; 16x0.4 = 6 (6.4). Mindestens 3!
Letzte Set Max Effort mit x1.0/x0.8 Bodyweight oder der ersten Last.
I want to sweat:
Heavy Day
Ring Rows/Feet Supported Pullups
I want to perform:
Heavy Day
I want to compete:
Heavy Day
Accessory (Class)
3-4 Sets:
12-15 Dumbbell Flies
10-15 Wide Grip Ring Rows
Heavy Day
Primer: Technik Snatch Balance und Overhead Squat
EMOM10
2 Snatch Balances
into
Every 1:30 for 10 sets (15 min)
3 Overhead Squats
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Heavy Day
I want to perform:
Heavy Day
I want to compete:
Heavy Day
Accessory (Class)
Perform/Compete
3 Sets each
12-15 Bulgarian Split Squats
10-15 Strict Knees to Elbow
Workout
3 Rounds for Time:
1000m Run
5 Rounds of “Cindy”
Hinweis von Moritz
1 Round of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
5 Rounds of: 6 Ring Rows, 9 Box Push Ups, 12 Lunges
I want to perform:
Cindy
I want to compete:
+ 10kg Vest
Workout
AMRAP 10
In Teams of two - alternate full rounds
10 Deadlifts
10 Bar Facing Burpees
Rest 3 min
AMRAP5
In Teams of two - alternate full rounds
5 Deadlifts
5 Bar Facing Burpees
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
60kg/40kg - 80kg/55kgI want to perform:
80kg/55kg - 102.5kg/70kgI want to compete:
102.5kg/70kg - 140kg/95kg
Accessory (Class)
3 Sets:
15 Weighted Situps
30s/Side Side Plank
Workout
Teams of 3 - Waterfall - 6 Rounds each
15/12 Cal Echo Bike
12 Kettlebell Swings
9 Push Press
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
9/7 Cal Echo Bike
12 Kettlebell Swings 16kg/12kg
9 Push Presses 42.5kg/30kg
I want to perform:
12/9 Cal Echo Bike
12 Kettlebell Swings 24kg/16kg
9 Push Press 55kg/40kg
I want to compete:
15/12 Cal Echo Bike
12 Kettlebell Swings 32kg/24kg
9 Push Press 70kg/47.5kg
Accessory (Class)
3-4 Sets:
10-15 Lateral Raises
10-15 Biceps Curls
10-15 Triceps Extensions
Workout
Rowing/Biking Annie
50-40-30-20-10
Cal Row/Cal Bike
Abmat Situps
Active Recovery vor “Murph” am Montag
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
40-32-24-16-8
I want to perform:
n/A
I want to compete:
n/A