Workout Prep
In 15:00
Work up to a heavy Set of 4 Touch and Go Deadlifts
Workout
AMRAP12' - Teams of 2 - You go, I go
8 Burpees over Bar
4 Deadlifts
Sek II: 140kg/92.5kg
Sek I: 120kg/80kg
Orientierungsstufe: 100kg/70kg
Grundschule: 80kg/55kg
KiTa: 60kg/40kg
Goal: 12+ Runden (6 Pro Person)
Accessory
3 Sets
10+ Feet elevated Ring Rows
10 Strict Toes to Bar
Optional: Toes to Kettlebell
Workout
EMOM18 - 6 Sets
1. 15/12 Cal Echo Bike
2. 15 Kettlebell Swings 32kg/24kg
3. 15 Wall Balls 20lbs/14lbs
Wiederholungszahlen erhöhen sich +1 pro Runde. In Runde #2 also 16-16-16, dann 17-17-17
Option:
Hurt me Plenty: Bei 13 anfangen
Hey, not too rough: Bei 11 anfangen
I want my Mommie: Bei 9 anfangen
Accessory
3 rounds for quality of:
Side Plank, 1 min
15 Weighted Overhead Sit-ups
Workout
3 rounds for time of:
Run, 1000 m
30 Handstand Push-ups
30 Pull-ups
2-4 Sets pro Übung.
Gerne auf 20-25 Reps/Runde reduzieren
Accessory
3 Sets for Quality
12 Ring Face Pulls
12 External Rotations
2x90sec Couch Stretch
Workout
Every 3:00 - 8 Sets
20 Dumbbell Snatches 22.5kg/15kg
10 Burpee Box Jump Over 24"/20"
Consistency! Jede Runde +/- 3 Sekunden
Accessory
3 Sets for Quality:
10 Front Foot Elevated Split Squats pro Bein
10 Single Arm Dumbbell Shoulder Presses pro Arm
5 DB Windmills pro Arm
Workout
2 Sets:
9-7-5
Squat Clean 80kg/55kg
18-14-10
Ring Dips
Rest 3:00
Accessory
3 Sets
20 L-Hang Flutter Kicks
10 Barbell Row
Workout
Teams of 2 - D.T. Chipper
120 Deadlifts
90 Hang Power Cleans
60 Shoulder to Overhead
Split anyhow.
Classic: 70kg/47.5kg
Casual: 60kg/40kg
Rookie: 50kg/35kg
Newbie:40kg/30kg
Accessory
4 Sets
12 Half Kneeling Shoulder Presses
12 Dumbbell Row
12 Weighted Situps