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Workout of the Day:
Morgen starten wir wieder mit dem Training! 💪🔥
Workout
For Time:
10-9-8-7-6-5-4-3-2-1
Body Weight Bench Press
Strict Pull Ups
20-18-16-14-12-10-8-6-4-2
Goblet Squats
Für jede Pause, die ihr machen müsst, am Ende des Workouts 10cal/8cal Echo Bike Penalty
I want to sweat
Bench Press 40kg/30kg
Ring Rows
Air Squats
I want to perform:
10-9-8-7-6-5-4-3-2-1
⅔/½ Body Weight Bench Press
5-5-4-4-3-3-2-2-1-1
Strict Pull Ups
20-18-16-14-12-10-8-6-4-2
Goblet Squats 16kg/12kg
I want to compete:
For Time:
10-9-8-7-6-5-4-3-2-1
Body Weight/x0.8 Bench Press
Strict Pull Ups
20-18-16-14-12-10-8-6-4-2
Goblet Squats 24kg/16kg
Workout
Open Prep
AMRAP20
15 Burpee Box Jump Overs
30 Wall Balls
90 Double Unders
I want to sweat
10 Burpee Box Jump Overs 20"/20"
15 Wall Balls 14lbs/10lbs
50 Single Unders
I want to perform:
15 Burpee Box Jump Overs 24"/20"
25 Wall Balls 20lbs/14lbs
50 Double Unders
I want to compete:
15 Burpee Box Jump Overs 24"/20"
30 Wall Balls 20lbs/14lbs
90 Double Unders
Masters:
12 Burpee Box Jump Overs 24"/20"
24 Wall Balls 20lbs/14lbs
36 Double Unders
Körperpflege
3 Runden
15 Romanian Deadlifts
10 Ring Rows
into
10 Reverse Flies
1:00 min Couch Stretch/Seite
______________________________________________________________________________
Masters
Workout
AMRAP20
12 Burpee Box Jump Overs 24"/20"
24 Wall Balls 20lbs/14lbs
36 Double Unders
Optionen:
I want to sweat
10 Burpee Box Jump Overs 20"/20"
15 Wall Balls 14lbs/10lbs
50 Single Unders
I want to perform:
15 Burpee Box Jump Overs 24"/20"
25 Wall Balls 20lbs/14lbs
50 Double Unders
I want to compete:
15 Burpee Box Jump Overs 24"/20"
30 Wall Balls 20lbs/14lbs
90 Double Unders
Masters:
12 Burpee Box Jump Overs 24"/20"
24 Wall Balls 20lbs/14lbs
36 Double Unders
Körperpflege
3 Runden
15 Romanian Deadlifts
10 Ring Rows
into
10 Reverse Flies
1:00 min Couch Stretch/Seite
Workout
AMRAP16
8 Handstand Push Ups
8 Toes To Bar
16 Pistols
I want to sweat
8 Push Ups
8 Knee Raises
16 Lunges
I want to perform:
6 Kipping Handstand Push Ups
6 Toes To Bar
12 Pistols
I want to compete:
8 Strict Handstand Push Ups
8 Toes To Bar
16 Pistols
Körperpflege
3 Rounds:
10/10 Half Kneeling Presses + 5/5 Half Kneeling Windmills
10/10 Front Foot Elevated Split Squats
Workout
Engine-Building
1600m/1400m Row
Rest 3 min
1600m/1400m Row
Rest 3 min
800m/700m Row
Rest 2 min
800m/700m Row
Rest 2 min
800m/700m Row
Rest 2 min
800m/700m Row
Midline
3 Sets
20 Cross Body Mountain Climbers
30s/Side Tall Kneeling Anti Rotation Isolation Holds
Workout
Every 3 min x8 (24 Min)
20 Dumbbell Snatches 22.5kg/15kg
10 Burpee Box Jump Overs 24"/20"
I want to sweat
14 Dumbbell Snatches 15kg/10kg
7 Burpee Box Jump Overs 20"/20"
I want to perform:
20 Dumbbell Snatches 22.5kg/15kg
10 Burpee Box Jump Overs 24"/20"
I want to compete:
20 Dumbbell Snatches 22.5kg/15kg
10 Burpee Box Jump Overs 30"/24"
Bodybuilding
3-4 Sets
12-15 Dumbbell Bench Press
6-10 Chinups
Sunday Mash (Class)
Part A
Complete as many rounds as possible in 7 mins of:
Shuttle Sprint, 60m
20 Weighted Box Step-ups
Teams of 2 Alternate Full Rounds Rest 3 Minutes , at 10 start B
Part B
Complete as many rounds as possible in 7 mins of:
Burpee Broad Jump, 20 m
15 Medicine Ball Clean + Wall Balls
Teams of 2 Switch after Full Round Rest 3 Minutes, start C at 20
Part C
Complete as many rounds as possible in 7 mins of:
12/8 Row Calories
12 Thrusters, 20/15 kg
Teams of 2 Switch after Full Round