Murph Prep
3 Rounds for Time:
1000m Run
5 Rounds of “Cindy”
1 Round of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Option:
4 Rounds of: 4 Pullups, 8 Pushups, 12 Air Squats
5 Rounds of: 6 Ring Rows, 9 Box Push Ups, 12 Lunges
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
Ihr arbeitet euch über die Sätze hoch auf ein schweres Doppel Snatch Balance und ein schweres Triple Overhead Squats
WOD
5 Sets 3min on:1min off
400/360m row
40 Double Unders
Max Reps Hanstand Push Ups
Daisy:
5 Sets 3min on:1min off
360/330m row
36 Penguin Jumps
Max Reps Seated Dumbbell Strict Press
Rosalina:
5 Sets 3min on:1min off
400/360m row
30 Double Unders
Max Reps Pike Push Ups
Peach:
5 Sets 3min on:1min off
400/360m row
40 Double Unders
Max Reps Hanstand Push Ups
OLY-Class
Bring a friend Thursday:
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
Option 1:
60/40kg - 80/55kg
Option 2:
80/55 - 102.5/70kg
Option 3:
102.5/70 - 140/95kg
Körperpflege
3 Runden
10 Lunge & Twist
30 sek Vorbeuge
Workout
Teams of 3 - Waterfall
15/12 Cal Echo Bike
12 Kettlebell Swings
9 Push Press
6 Rounds each
Arktos:
9/7 Cal Echo Bike
12 Kettlebell Swings 16kg/12kg
9 Push Presses 42.5kg/30kg
Zapdos:
12/9 Cal Echo Bike
12 Kettlebell Swings 24kg/16kg
9 Push Press 55kg/40kg
Lavados:
15/12 Cal Echo Bike
12 Kettlebell Swings 32kg/24kg
9 Push Press 70kg/47.5kg
WOD
Rowing/Biking Annie
50-40-30-20-10
Cal Row/Cal Bike
Abmat Situps
Mädels: 40-32-24-16-8
Accessory
3-4 Sets:
0:30sec/Side Tall Kneeling Anti Rotation ISO Holds
20 Banded Face Pulls
10 Reps/Side Single Leg Romanian Deadlifts
MUPRH
1 mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run
Wie immer wird es auch hier für jeden ein warm up und eine gute Skalierungsoption geben! Kommt vorbei, bringt Freunde mit, wir freuen uns!