Workout
Triple Three
3000m Row
300 Double Unders
3 Mile Run
Option A:
2.5k Row
250 Double Unders
2.5 Mile Run (4km)
Option B:
2k Row
200 Double Unders
3k Run
Mittwoch im Extra Work
Cool Down
Stretching
Workout
Overhead Squat
5-5-5
Front Squat
3-3-3-3
Back Squat
1-1-1-1-1
Wenn ihr die 10x3 beugen möchtet aus dem Accessory - könnt ihr das gern tun.
Accessory
3 rounds for quality of:
30 Flutter Kicks
20 (10+10) Bulgarian Split Squats
Workout
AMRAP20 - Teams of 2 Relay
5 Strict Handstand Pushups
5 Strict Pullups
Complete Rounds
Goal: 30+ Rounds
Challenge: 40+ Rounds
Accessory
20-20-20-20
Parallette Push Ups
10-10-10-10
Dumbbell Row
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
Workout
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
Piece of Cake:
50 Power Cleans, 30/20 kg
40 Power Cleans, 37.5/25 kg
30 Power Cleans, 45/30 kg
20 Power Cleans, 52.5/35 kg
10 Power Cleans, 60/40 kg
14lbs/10lbs Medball
Let's Rock:
50 Power Cleans, 40/30 kg
40 Power Cleans, 50/35 kg
30 Power Cleans, 60/40 kg
20 Power Cleans, 70/47.5 kg
10 Power Cleans, 80/55 kg
20lbs/14lbs Medball
Come get some!:
50 Power Cleans, 40/30 kg
40 Power Cleans, 60/40 kg
30 Power Cleans, 80/55 kg
20 Power Cleans, 100/70 kg
10 Power Cleans, 120/80 kg
20lbs/14lbs Medball
Split anyhow.
Time Cap: 22'
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
Parkett: 16kg/12kg
Loge: 24kg/16kg
Accessory
3 Sets for Quality
12 Bent Over Row pro Arm
9 One Arm Floor Press pro Arm
6 urkish Get Up pro Arm