Workout
EMOM 8
8 Dumbbell Hang Clean and Jerks
4 Strict Handstand Push Ups
4 Strict Pull Ups
Rest 2 min
EMOM 8
8 Dumbbell Hang Snatches
4 Kipping Handstand Push Ups
4 Strict Pull Ups
I want to sweat:
EMOM 8
6 Dumbbell Hang Clean and Jerks 15kg/10kg
3 Strict Press
6 Ring Rows
Rest 2 min
EMOM 8
6 Dumbbell Hang Snatches 15kg/10kg
3 Push Press
6 Ring Rows
I want to perform:
EMOM 8
8 Dumbbell Hang Clean and Jerks 22,5kg/15kg
4 Strict Handstand Push Ups mit Abmat
4 Strict Pull Ups
Rest 2 min
EMOM 8
8 Dumbbell Hang Snatches 22,5kg/15kg
4 Kipping Handstand Push Ups mit Abmat
4 Strict Pull Ups
I want to compete:
EMOM 8
10 Dumbbell Hang Clean and Jerks 22,5kg/15kg
5 Strict Handstand Push Ups
5 Strict Pull Ups
Rest 2 min
EMOM 8
10 Dumbbell Hang Snatches 22,5kg/15kg
5 Kipping Handstand Push Ups
5 Strict Pull Ups
WOD Light
EMOM 8
10 Dumbbell Hang Clean and Jerks 22,5kg/15kg
5 Push Ups
5 Strict Pull Ups
Rest 2 min
EMOM 8
10 Dumbbell Hang Snatches 22,5kg/15kg
5 Pushups
5 Strict Pull Ups
Timecap 25 minutes
WOD
Who the %#@! is Annie?
100-80-60-40-20 Double Unders
25-20-15-10-5 Toes to Bar
5-4-3-2-1 Deadlift
I want to sweat:
50-40-30-20-10 Penguin Jumps
25-20-15-10-5 Knee Raises
5-4-3-2-1 Deadlift 102.5kg/70kg
I want to perform:
50-40-30-20-10 Double Unders
25-20-15-20-5 Knees to Elbow
5-4-3-2-1 Deadlift 140kg/105kg
I want to compete:
100-80-60-40-20 Double Unders
25-20-15-10-5 Toes to Bar
5-4-3-2-1 Deadlift 180kg/120kg
Körperpflege
3-4 Runden
8-10 Dumbbell Bech Press
8-10 Batwing Rows (Gerne Schrägbank)
Workout
EMOM20
In Teams of two, one person works, one person rests
Row 170/120m
AMRAP Ring Dips
Ihr habt für beide Übungen eine Minute Zeit. Es geht darum, in der verbleibenden Minute so viele Ring Dips wie möglich zu sammeln. Partner A übernimmt die ungeraden, Partner B die geraden Runden, sodass jeder insgesamt 10 Runden gearbeitet hat. Ihr teilt euch ein Rudergerät.
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WOD Light:
EMOM20
In Teams of two, one person works, one person rests
Row 170/120m
Pushups
Ihr habt für beide Übungen eine Minute Zeit. Es geht darum, in der verbleibenden Minute so viele Ring Dips wie möglich zu sammeln. Partner A übernimmt die ungeraden, Partner B die geraden Runden, sodass jeder insgesamt 10 Runden gearbeitet hat. Ihr teilt euch ein Rudergerät.
Workout:
In Teams of 2 - Split anyhow
4 Rounds for time:
75 Cal Row
75 Wall Balls
I want to sweat:
50/35 Cal Row
50 Wall Balls 14lbs/10lbs
I want to perform:
75/60 Cal Row
75 Wall Balls 20lbs/14lbs
I want to compete:
75/60 Cal Row
75 Wall Balls 30lbs/20lbs
Workout
In Teams of three
accumulate 210m Handstandwalk
Buy in 12/9 Cal Echo Bike
I want to sweat:
In Teams of three
accumulate 300 Shoulder Taps
Buy in 12/9 cal Echo Bike
I want to perform:
accumulate 120m Handstandwalk
Buy in 12/9 Cal Echo Bike
I want to compete:
accumulate 210m Handstandwalk
Buy in 12/9 Cal Echo Bike
Workout
Back Squats
5-3-1-5-3-1
I want to sweat:
Heavy Day
I want to perform:
Heavy Day
I want to compete:
Heavy Day
Bodybuilding:
3 Runden
10 Bulgarian Split Squats
15 Dumbbell Leg Curls
Sunday Mash (Class)
A → 3 rounds for max reps of:
max rep Air Squats, 1:30
max rep Lateral Burpee Over Bars, 1:30
In Teams of 2
Person A does 90 seconds of max Air Squats
Person B does 90 seconds of max Air Squats
Person A does 90 seconds of max Lateral Burpees
Person B does 90 seconds of max Lateral Burpees
3 Rounds of this. Rest 2 Minutes, then B
B → Complete as many rounds as possible in 10 mins of:
1 Suicide Sprint (5/10/15m)
10 Single Arm Dumbbell Shoulder-to-Overheads, 22.5/15 kg
10 Single Arm Dumbbell Shoulder-to-Overheads, 22.5/15 kg
In Teams of 2 Switch after every Full Round Switch arms for the SA DB Sets