Workout
In Teams of two - I go you go
16 Runden
20 Air Squats
10 Toes To Bar
5 Shoulder to Overhead
I want to sweat:
16 Air Squats
8 Knee Raises
5 Shoulder to Overhead 42.5kg/30kg
I want to perform:
20 Air Squats
10 Knees to Elbow (/Toes to Bar)
5 Shoulder to Overhead 62.5kg/42.5kg
I want to compete:
20 Air Squats
10 Toes To Bar
5 Shoulder to Overhead 80kg/55kg
Accessory (Class)
4 Sets:
12-12-10-8 Close Grip Bench Press
12-12-10-8 Strict Chinups
Workout:
EMOM12:
1-6: 2 Power Cleans
7-12: 1 Power Clean
into:
EMOM12:
1-6: 2 Squat Cleans
7-12: 1 Squat Clean
Set 9 = Heaviest
10-12 = Back Off Sets
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
2-4 Reps pro Minute
I want to perform:
Heavy
I want to compete:
Heavy
Accessory (Class)
Perform/Compete
10-8-8-6
Ring Rows
15-15-12-10
Leg Curls
Workout
20min AMRAP
40/32 Cal Row
20 Burpee Box Jump Overs 24/20"
20 Pull Ups
I want to sweat:
28/22 Cal Row
12 Burpee Box Jump Overs 20"/20" (Step Overs)
12 Jumping Pull Ups
I want to perform:
34/27 Cal Row
16 Burpee Box Jump Overs 24"/20"
12 Pull Ups
I want to compete:
40/32 Cal Row
20 Burpee Box Jump Overs 24"/20"
20 Pull Ups
Accessory (Class)
Perform/Compete
15-20
Lateral Raises
Biceps Curls
Triceps Extensions
Workout:
Teams of 2 - 30 Min AMRAP - Switch Anyhow
100 Double Unders
80 Kettlebell Swings 24/16kg
60 Single Arm Kettlebell Overhead Squats 24/16kg
40m Handstand Walk
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
100 Single Unders
Swings 16kg/12kg
Goblet Squats 16kg/12kg
10 Wall Walks
I want to perform:
60 Double Unders
Swings 20kg/12kg
Front Squats 20kg/16kg
80-120 Shoulder Taps
I want to compete:
100 Double Unders
Swings 24kg/16kg
Single Arm Overhead Squats 24kg/16kg
40m Handstand Walk
Workout
EMOM30
1. Wall Balls
2. Burpees
3. Cal Row
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
10 Wall Balls
8 Burpees
10 Cal Row
I want to perform:
15 Wall Balls
12 Burpees
12 Cal Row
I want to compete:
20 Wall Balls
15 Burpees
15 Cal Row
Accessory (Class)
Perform/Compete
3-4 Sets:
12+ Dumbbell Bench Press
12+ Dumbbell/Barbell Rows
Workout
For Time:
80 Double Unders
40 Bar Facing Burpees
20 Back Squats, 1x bodyweight
80 Double Unders
40 Bar Facing Burpees
20 Front Squats, 1x bodyweight
80 Double Unders
40 Bar Facing Burpees
20 Overhead Squats, 1x bodyweight
I want to sweat:
80 Penguin Jumps
30 Burpees
Squats: 45kg/32.5kg
I want to perform:
65 Double Unders
40 Burpees
Squats: 62.5kg/42.5kg
I want to Compete:
80 Double Unders
40 Bar Facing Burpees
20 Overhead Squats, 1x Bodyweight/0.8x Bodyweight
Accessory (Class)
Perform/Compete
15-15-15
Weighted Situps
15-15-15
Leg Curls
20-20-20
Banded