Workout
Teams of 2 - You go, I go
7 Rounds each
10 Toes to Bar
12 Double Kettlebell Snatches
14 Double Kettlebell Overhead Lunges
I want to sweat:
10 Knees to Elbow
12 Kettlebell Swings 16kg/12kg
14 Goblet Squats 16kg/12kg
I want to perform:
10 Knees to Elbow/Toes to Bar
12 Double Kettlebell Snatches 16kg-20kg/12kg-16kg
14 Double Kettlebell Overhead Lunges 16kg-20kg/12kg-16kg
I want to compete:
10 Knees to Elbow/Toes to Bar
12 Double Kettlebell Snatches 24kg/16kg
14 Double Kettlebell Overhead Lunges 24kg/12kg-16kg
Accessory
4 Sets:
12-15 Incline Dumbbell Bench Press +1 zu letzter Woche
8-10 Strict Pullups +1 zu letzter Woche
→ oder Gewicht erhöhen
Workout:
5 Rounds for Time:
1000m Row
100 Double Unders
20 Burpees over Rower
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
750m Row
150-200 Single Unders/65 Penguin Jumps
15 Burpees (not over Rower)
I want to perform:
1000m Row
70 Double Unders
15 Burpees over Rower
I want to compete:
1000m Row
100 Double Unders
20 Burpees over Rower
Accessory
Perform/Compete
3 Sets each
10-15 Single Leg Bulgarian Split Squats
10-15 Bent over Lateral Raises
Workout:
5 Sets:
ME Strict Dips
alt. /w
ME x1.5 BW Back Squat
Rest as needed
share equipment
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
ME (Parallette) Push Ups
ME 60kg/40kg Back Squats
I want to perform:
ME Parallel Bar Dips
ME x1.0/x0.8 BW
I want to compete:
ME Ring Dips
ME x1.5/x1.2 BW
Accessory
Perform/Compete
2-3 Sets:
12-16 Dumbbell Flies
15-20 Banded Leg Curls
Workout:
Teams of 3 - Waterfall
6 Rounds each - 18 Total
21 Cal Echo Bike
15 Pullups
9 Push Press
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
15 cal/12 cal Echo Bike
12 Jumping Pullups
9 Push Press 40kg/30kg
I want to perform:
18 cal/15 cal Echo Bike
15 Pullups
9 Push Press 55kg/37.5kg
I want to compete:
21 cal/18 cal Echo Bike
15 Chest to Bar Pullups
9 Push Press 70kg/47.5kg
Workout
AMRAP24
20 Cal Row
16 Abmat Situps
12 Single Arm Dumbbell Devil's Press
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
15 cal/12 cal Row
12 Abmat Situps
10 Single Arm Dumbbell Devil's Press 15kg/12.5kg
I want to perform:
20 cal/16 cal Row
15 Abmat Situps
10 Single Arm Dumbbell Devil's Press 22.5kg/15kg
I want to compete:
20 cal/16 cal Row
15 Abmat Situps
10 Single Arm Dumbbell Devil's Press 30kg/22.5kg
Accessory
Perform/Compete
3-4 Sets:
12+ Lateral Raises
12+ Romanian Deadlifts
12+ Biceps Curls
Workout
Deadlifts
8-6-4-2-4-6-8
I want to sweat:
Go for Weight
I want to perform:
Go for Weight
I want to Compete:
Go for Weight
Accessory
Perform/Compete
15-15-15
Dumbbell Shoulder Press
15-15-15
Barbell Rows (supinated)