Class WOD
Perform/Compete
Workout
54 Wall Balls
27 Ball Facing Burpees
42 Wall Balls
21 Ball Facing Burpees
30 Wall Balls
15 Ball Facing Burpees
18 Wall Balls
9 Ball Facing Burpees
I want to sweat:
27-21-15-9 Wall Balls
18-15-12-9 Burpees
I want to perform:
20lbs/14lbs
I want to compete:
20lbs/14lbs
Accessory
3-4 Sets:
20 Parallette Push Ups
10 Feet elevated Ring Rows
Class WOD
Perform/Compete
Workout
EMOM - Death by weight
1 Power Snatch until failure
into
1 Power Clean until failure
into
1 Deadlift until failure
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Start: 20kg/15kg + 2.5kg/+1kg jede Runde - ab Deadlifts +5kg/+2.5kg
I want to perform:
Start: 40kg/30kg + 5kg/+2.5kg jede Runde - ab Deadlifts +10kg/+5kg
I want to compete:
Start: 60kg/40kg + 5kg/+2.5kg jede Runde - ab Deadlifts +10kg/+5kg
Class WOD
Perform/Compete
Workout
Every 2:00 - 10 Sets
Double unders
Pullups
I want to sweat:
a) 50 Single Unders + 10 Ring Rows
b) 20 Double Unders + 5 Pull Ups
I want to perform:
a) 27 Double Unders + 9 Pull Ups
b) 30 Double Unders + 10 Pull Ups
c) 33 Double Unders + 11 Pull Ups
I want to compete:
48 Double Unders + 12 Chest to Bar Pullups
Bodybuilding
Perform/Compete
3-4 Rounds
10 Incline Prone Row
10 Incline Bench Press
MetCon/Class WOD
Perform/Compete
Workout:
Teams of 2 - Switch anyhow:
For Time:
1000m Row
50 Push Press
1000m Row
40 Push Press
1000m Row
30 Push Press
1000m Row
20 Push Press
1000m Row
10 Push Press
I want to sweat:
35kg/25kg, 42.5kg/30kg, 50kg/35kg, 55kg/37.5kg, 62.5kg/42.5kg
I want to perform:
45kg/32.5kg, 52.5kg/37.5kg, 60kg/42.5kg, 67.5kg/47.5kg, 75kg/52.5kg
I want to compete:
60kg/40kg, 70kg/47.5kg. 80kg/55kg, 90kg/60kg, 100kg/67.5kg
MetCon/Class WOD
Perform/Compete
Workout
For Time:
50 Alternating Dumbbell Snatches
25 Toes-to-bars
40 Alternating Dumbbell Snatches
20 Toes-to-bars
30 Alternating Dumbbell Snatches
15 Toes-to-bars
20 Alternating Dumbbell Snatches,
10 Toes-to-bars
10 Alternating Dumbbell Snatches
5 Toes-to-bars
I want to sweat:
10kg/5kg
Knee Raises
I want to perform:
22.5kg/15kg
Toes to Bar
I want to compete:
22.5kg/15kg Squat Snatches
Accessory
Perform/Compete
3x10 Renegade Row alternierend mit
3x15 Weighted Situps
Class WOD
Perform/Compete
Workout
Accumulate “X” Dips
Every Break: Perform “Y” Calories on the Echo Bike
Share Equipment in Teams of 3
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
X = 100 Push Ups
Y = 10/8 Cal Echo Bike
I want to perform:
X = 100/75 Dips
Y = 15/12 Cal Echo Bike
I want to compete:
X = 150/100 Dips
Y = 20/16 Cal Echo Bike
Accessory
3 Sets for Quality
12 Lateral Raises
12 Biceps Curls
12 Triceps Extensions
Sunday Mash (Class)
Team Workout
Complete as many rounds as possible in 22 mins of:
12 Dumbbell Thrusters, 22.5/15kg
Dumbbell Front Rack Walking Lunge, 22.5/15kg, 15m
12 Dumbbell Deadlifts, 22.5/15kg
Dumbbell Front Rack Walking Lunge, 22.5/15kg, 15m
Teams of 2 Switch after every full round. While you rest, perform 30 Double Unders.