Workout
AMRAP3 x 5
20 Abmat Sit Ups
15 Burpee Box Jumps
Calories Row in the remaining time
Rest 2 Minutes
Burpee Box Jumps. Nicht over. Score ist die niedrigste Kalorienanzahl aus den Intervallen
Heavy day
Shoulder to Overhead:
In 20 minutes:
work up to a heavy set of 5 strict press
work up tp a heavy set of 3 push press
work up to a heavy single push jerk
maximal 5 Sätze pro Übung
Accessory
4 Sets:
2 min easy Row
20 Banded Face pulls
Skill
Toes to Bar
Workout
E3MOM x7
Cal Echo Bike
Toes To Bar
Hang Power Cleans
Danke, nein danke
12/10 Cal Echo Bike
9 Knees to Elbow
6 Hang Power Cleans 45/30kg
Darf es etwas mehr sein?
15/12 Cal Echo Bike
9 Toes To Bar
6 Hang Power Cleans 70/47,5kg
Genug ist genug!
15/12 Cal Echo Bike
12 Toes To Bar
6 Hang Power Cleans 80/55kg
Accessory Optional
3 Sets:
1:00 min Pancake Stretch
1:00min/Side Couch Stretch
Workout
In Teams of two
20 Rounds for time
12 Box Jump over 30/24''
6 Bench Press 80/55kg
Accessory
3 Sets
10 Incline Dumbbell Bench Press
10 Supinated Ring Rows
Workout
21-15-9
Thrusters 42.5/30kg
Pull Ups
Rest 3 Minutes
15-12-9
Thrusters 50/35kg
Chest to Bar Pull Ups
Rest 3 Minutes
12-9-6
Thrusters 60/40kg
Bar Muscle Ups
Angemessen skalieren
Workout
6 Rounds for Time
40 Double Unders
20/16 cal Row
10 Burpees over the Rower
1:00 min rest
Optional 24/20cal Rudern