Workout
5 Rounds for time:
500m Row
25 Kettlebell Swings
15 Toes to Bar
I want to sweat:
Kettlebell 16kg/12kg
Knee Raises
I want to perform:
Kettlebell 24kg/16kg
15 Knees to Elbow/10 Toes to Bar
I want to compete:
Kettlebell 32kg/24kg
Accessory (Class)
3-4 Sets:
12-15 Seated Dumbbell Shoulder Press
10-15 Supinated Ring Rows
(+1 Rep mehr als letzte Woche)
Workout
EMOM30
1. 15/12 Cal Cardio
2. 50 Double Unders
3. 1 Round of “Cindy”
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
1 Round of Cindy:
5 Pullups
10 Push Ups
15 Air Squats
I want to sweat:
40 Sek moderate Pace Cardio
40 Sek Single Under-/Double Under Practice
6 Ring Rows
6 Box Push Ups
9-12 Air Squats
I want to perform:
12/9 Cal Cardio
35 Double Unders
4-8-12 “Cindy-Ish”
I want to compete:
15/12 Cal Cardio
50 Double Unders
1 Round of Cindy
Workout:
In Teams of two - alternate full rounds
16 Rounds for time
8m Single Arm Overhead Walking Lunges left arm
8 Burpees over the Dumbbells
8m Single Arm Overhead Walking Lunges right arm
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
15kg/10kg
I want to perform:
22.5kg/15kg
I want to compete:
30kg/20kg
Accessory (Class)
Perform/Compete
2-3 Sets:
12-15 Seated Dumbbell Press oder falls Class morgen: Dumbbell Bench Press
10-12 Dumbbell Row
Workout
In Teams of Two - alternate complete Rounds
AMRAP21
14 Abmat Situps
7 Push Press
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden..
I want to sweat:
Push Press 30kg/20kg
I want to perform:
Push Press 47.50kg/32.5kg
I want to compete:
Push Press 60kg/40kg
Accessory
Perform/Compete
3-4 Sets:
12+ Banded Face Pulls
20-30sec/Side Side Plank/Star Plank
Workout
Teams of 2 - Alternate Complete Rounds
20 Rounds (10 per Athlete)
8 Burpee Box Jump Overs
4 Deadlifts
Goal: sub 60s/Round
I want to sweat:
6 Burpee Box Jump Overs 24"/20"
3 Deadlifts 80kg/55kg
I want to perform:
8 Burpee Box Jump Overs 24"/20"
4 Deadlifts 110kg/75kg
I want to compete:
8 Burpee Box Jump Overs 30"/24"
4 Deadlifts 140kg/90kg
Accessory (Class)
Perform/Compete
3-4 Sets:
15 Biceps Curls
15 Triceps Extensions
Workout
For Time:
80 Cal Row
60 Dips
40 Strict Pullups
60 Cal Row
40 Dips
20 Strict Pullups
40 Cal Row
20 Dips
10 Strict Pullups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
4 Rounds:
40/32 Cal Row
20 Push Ups
20 Ring Rows
I want to perform:
80/64 Cal Row
60 Paralette Push Ups
30 Strict Pullups
60/48 Cal Row
40 Paralette Push Ups
15 Strict Pullups
40/32 Cal Row
20 Paralette Push Ups
10 Strict Pullups
I want to compete:
80/64 Cal Row
60 Dips
40 Strict Pullups
60/48 Cal Row
40 Dips
20 Strict Pullups
40/32 Cal Row
20 Dips
10 Strict Pullups