Class WOD (Class)
Perform/Compete
MetCon
3 Rounds
Row 1500m 🚣♂️
Run 1000m 🏃
50 Push Ups
I want to sweat:
1200m Row
800m Run
40 Box Push Ups
I want to perform:
Row 1500m 🚣♂️
Run 1000m 🏃
35 Push Ups
I want to compete:
Row 1500m 🚣♂️
Run 1000m 🏃
50 Push Ups
Class WOD (Class)
Perform/Compete
Workout
Overhead Squat
5-5-5
Front Squat
3-3-3-3
Back Squat
1-1-1-1-1
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Durchweg 5er Sets
I want to perform:
Heavy Day
I want to compete:
Heavy Day
Accessory (Class)
Perform/Compete
3 rounds for quality of:
30 Flutter Kicks
20 (10+10) Bulgarian Split Squats
MetCon/Class WOD (Class)
Perform/Compete
Workout:
Every 6:00 - 7 Sets
In 2:00
15/12 Cal Row
15/12 Cal Echo Bike
Rest 1:00 Minute
In 2:00
50 Double Unders
10 Burpee Box Jump Overs
Rest 1:00 Minute
I want to sweat:
In 2:00
10/8 Cal Row
10/8 Cal Echo Bike
Rest 1:00 Minute
In 2:00
50 Single Unders
10 Burpees + 10 Box Jumps 20"/20"
Rest 1:00 Minute
I want to perform:
In 2:00
12/10 Cal Row
12/10 Cal Echo Bike
Rest 1:00 Minute
In 2:00
40 Double Unders
8 Burpee Box Jump Overs 24"/20"
Rest 1:00 Minute
I want to compete:
In 2:00
15/12 Cal Row
15/12 Cal Echo Bike
Rest 1:00 Minute
In 2:00
50 Double Unders
10 Burpee Box Jump Overs 24"/20"
Rest 1:00 Minute
MetCon/Class WOD (Class)
Perform/Compete
In Teams of 2 - For time:
50 Wall Balls
50 Power Cleans
50 Wall Balls
40 Power Cleans
50 Wall Balls
30 Power Cleans
50 Wall Balls
20 Power Cleans
50 Wall Balls
10 Power Cleans
I want to sweat:
Ball: 14lbs/10lbs
50 Power Cleans, 30kg/20kg
40 Power Cleans, 37.5kg/25kg
30 Power Cleans, 45kg/30kg
20 Power Cleans, 52.5kg/35kg
10 Power Cleans, 60kg/40kg
I want to perform:
50 Power Cleans, 40kg/30kg
40 Power Cleans, 50kg/35kg
30 Power Cleans, 60kg/40kg
20 Power Cleans, 70kg/47.5kg
10 Power Cleans, 80kg/55kg
I want to compete:
50 Power Cleans, 40kg/30kg
40 Power Cleans, 60kg/40kg
30 Power Cleans, 80kg/55kg
20 Power Cleans, 100kg/70kg
10 Power Cleans, 120kg/80kg
MetCon/Class WOD (Class)
Perform/Compete
Workout
AMRAP20 - Teams of 2 Relay
5 Strict Handstand Pushups
5 Strict Pullups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
6 Ring Rows
6 Push Ups
I want to perform:
5 Strict Pull Ups
5 Push Press
I want to compete:
5 Strict Pull Ups
5 Strict Handstand Push Ups
Accessory (Class)
Perform/Compete
3 Sets:
15-20 Paralette Push Ups
10-15 Ring Rows
Class WOD (Class)
Perform/Compete
Workout
AMRAP20
10 Kettlebell Snatches
10m One Arm Kettlebell Over Head Walking Lunges
20 Abmat Situps
10 Kettlebell Snatches
10m One Arm Kettlebell Over Head Walking Lunges
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Dumbbell: 15kg/10kg
I want to perform:
Kettlebell 16kg/12kg
I want to compete:
Kettlebell 24kg/16kg
Accessory (Class)
3 Sets for Quality
12 Bent Over Row pro Arm
9 One Arm Floor Press pro Arm
6 Turkish Get Up pro Arm
Sunday Mash (Class)
Team Workout
10 rounds for max reps of:
12 Toes to Bar
24 Med Ball Jumping Squats, 20/14 lbs
max rep Row Calories
Teams of 2 Switch every 3 minutes / 5 Rounds each Score = rowed Calories