Workout Primer
Work up to a heavy Set of 3
Workout
In Teams of 3 - Waterfall
6 Rounds for Time
15/12 Cal Row
12 Double Kettlebell Front Rack Squats
9 Bodyweight Bench Press
Workout:
Every 3 min x6 (18 Minutes)
3 Squat Snatches
6 Pull Ups
9 Handstand Push Ups
12 Burpees over the Bar
MauMau
3 Squat Snatches 30/20kg
6 Jumping Pull Ups
9 Piked Push Ups
12 Burpees over the Bar
Uno
3 Squat Snatches 60/40kg
6 Pull Ups
9 Handstand Push Ups
12 Burpees over the Bar
Skat
3 Squat Snatches 70/47,5kg
6 Chest to Bar Pull Ups
9 Handstand Push Ups
12 Burpees over the Bar
Workout
every 4 minutes x 5 (20 Minutes)
50 Double Unders
15 /12 Cal Echo Bike
15 Toes To Bar
ja, da habt ihr mehr Pause. Das ist dieses Mal auch so gewollt. Dafür dürft ihr das Volumen der Toes To Bar hoch wählen
Körperpflege
3 Runden
0:30/Seite Calve Stretch
10 Banded good mornings
Workout Primer (12 Minutes)
Work up to a heavy single Front Squat
Workout
every 1:30 x10 (15 Minuten)
Alternate between
5 Back Squats
1 Front Squat
Für das Workout 90% des heavy single Front Squats nehmen. Für Front- und Backsquat das gleiche Gewicht. Beide Übungen insgesamt 5 mal
Accessory
Pigeon Stretch
Couch Stretch
Technik
Pull Up - Chest to Bar Pull Up - Bar Muscle Up
Workout
21 Pull Ups
21 Shoulder to Overhead 60/40kg
15 Chest to Bar Pull Ups
15 Shoulder to Overhead 80/55kg
9 Bar Muscle Ups
9 Shoulder to Overhead 100/67,5kg
Körperpflege
3 Runden
10 Bend over V-raises
10 weighted Sit Ups
Workout
AMRAP 20
20/16 cal Row
15 Kettlebell Swings 24/16kg
10 Box Jumps 24/20"
Optional schwerere Kettlebell und höhere Kiste
Körperpflege
3 Runden
10 Ring Face Pulls
10 Half kneeling shoulder presses