Warmup (10 Minuten)
3 Rounds
25 Jumping Jacks
15 Banded Face Pullups
5 Burpees
Gymnastics Conditioning (25 Minuten)
AMRAP20'
15/12 Cal Echo Bike
12 Dips
9 Pullups
Goal: 7+ Rounds
Challenge: 10+ Rounds
Dips im Barren, strict
Pullups anyhow
Accessory (20 Minuten)
3-4 Sets
15 Seated Dumbbell Shoulder Press
10 Supinated Ring Rows
15 Weighted Situps
Sets unbroken. #bodybuilding
1-2 Minuten Pause zwischen den Runden
Accessory (15)
2-3 Rounds
12-15 Lateral Raises
12-15 Biceps Curls
12-15 Triceps Extensions
Sets nach Möglichkeit “unbroken“. #bodybuilding
Warmup (10 Minuten)
2 Rounds
20 Cal Row
15 Kettlebell Swings
10 Air Squats
Into 2 Sets:
5 Behind the Neck Push Press
5 Overhead Squats
Into 2 Sets:
3 Hang Power Snatch
3 Snatch Balance
Part A (20 Minuten)
EMOM16'
2 Hang Squat Snatch
Maximal 10 Sätze Warmup
Mind. 6x2 Arbeitssätze
Workout (25 Minuten)
2 Rounds for Time
27-21-15-9
Cal Echo Bike
Wall Balls 20lbs/14lbs
3 Minuten Pause
Goal: Maximal 2 Sets pro Wallballs
19-25 Minuten inkl. Pause
Cap: 27
Accessory (Falls Zeit übrig ist)
2-3 Sets
15 Romanian Deadlifts
12 Face Pulls
9 Strict Toes to Rings/Toes to Bar
Warmup (15 Minuten)
10 Samson Stretches
10 Lunge + Elbow to Floor
10 Burpees
2 Rounds:
10 Kettlebell Swings (Russian)
10 Goblet Squats
10 Pushups
Part A (45 Minuten)
12 Rounds for time:
500m Row
9 Deficit Handstand Pushups
Jungs: 20kg Bumper Plate Defizit
Mädels: 10kg Bumper Plate Defizit
Cap: 40 Minuten
Cool Down(15 Minuten)
3-4 Sets
10 Bent over Lateral Raises
20 Single Leg Alt. V-Ups
Warmup (10 Minuten)
Runde 1:
1:00 Echo Bike
16 Lunges
8 Push Ups
Runde 2:
1:00 Echo Bike
16 Air Squats
8 Pushups
Runde 3:
10 Goblet Tempo Squats (32X0)
5 + 5 Kettlebell Presses
Tempo 32X0 = 3 Counts runter, 2 Counts unten aktiv halten, Xplosiv auf, oben keine Pause, direkt wieder runter
1 Count = 1 Mississippi
Part A (20 Minuten)
Every 2:00 - 8 Sets
8 Back Squats
Max 4 Aufwärmsätze
Part B (20 Minuten)
EMOM16
1. 8 Bench Press 70kg/47.5kg
2. 8 Strict Pullups
Sets unbroken.
Mind. 5 Reps pro Set. Ansonsten Last reduzieren
Accessory 1 (15 Minuten)
3 Rounds
12-15 Incline Dumbbell Bench Press
12-15 Dumbbell Rows
10/10 Bulgarian Split Squats