Class WOD (Class)
Perform/Compete
Every 2:00 - 3 Sets
10 Bar Facing Burpees
10 Overhead Squats
Rest 1:00
Every 2:00 - 3 Sets
10 Bar Facing Burpees
8 Overhead Squat
Rest 1:00
Every 2:00 - 3 Sets
10 Bar Facing Burpees
6 Overhead Squats
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Every 2:00 - 3 Sets
7 Bar Facing Burpees
10 Overhead Squats 20kg/15kg
Rest 1:00
Every 2:00 - 3 Sets
7 Bar Facing Burpees
8 Overhead Squat 30kg/20kg
Rest 1:00
Every 2:00 - 3 Sets
7 Bar Facing Burpees
6 Overhead Squats 40kg/30kg
I want to perform:
Every 2:00 - 3 Sets
10 Bar Facing Burpees
10 Overhead Squats 30kg/20kg
Rest 1:00
Every 2:00 - 3 Sets
10 Bar Facing Burpees
8 Overhead Squat 45kg/32.5kg
Rest 1:00
Every 2:00 - 3 Sets
10 Bar Facing Burpees
6 Overhead Squats 60kg/40kg
I want to compete:
Every 2:00 - 3 Sets
10 Bar Facing Burpees
10 Overhead Squats 40kg/30kg
Rest 1:00
Every 2:00 - 3 Sets
10 Bar Facing Burpees
8 Overhead Squat 60kg/40kg
Rest 1:00
Every 2:00 - 3 Sets
10 Bar Facing Burpees
6 Overhead Squats 80kg/55kg
Class WOD (Class)
Perform/Compete
AMRAP24'
48 Double Unders
12 Single Arm Dumbbell Push Press (6+6)
6 Deadlifts
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
36 Penguin Jumps
12 Single Arm Dumbbell Push Press 15kg/10kg (6+6)
6 Deadlifts 80kg/55kg
I want to perform:
36 Double Unders
12 Single Arm Dumbbell Push Press 22.5kg/15kg (6+6)
6 Deadlifts 120kg/80kg
I want to compete:
48 Double Unders
12 Single Arm Dumbbell Push Press 30kg/20kg (6+6)
6 Deadlifts 150kg/115kg
MetCon/Class WOD (Class)
Perform/Compete
Every 4:00 - 7 Sets
20/16 Cal Row
20 Ring Dips
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
16/13 Cal Row
10-20 Paralette Push Ups
I want to perform:
20/16 Cal Row
15 Barren Dips
I want to compete:
20/16 Cal Row
20 Ring Dips
MetCon/Class WOD (Class)
Perform/Compete
Teams of 2 - AMRAP 27 - You Go, I Go
21/17 Cal Echo Bike/Ski Erg
15 Toes to Bar
9 Burpee Box Jump Overs
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
16/13 Echo Bike
12 Knees to Elbow
7 Burpee Box Jump Overs 24"/20"
I want to perform:
18/15 Cal Echo Bike
12 Toes to Bar
8 Burpee Box Jump Overs 24"/20"
I want to compete:
21/17 Cal Ski Erg
15 Toes to Bar
9 Burpee Box Jump Overs 24"/20"
MetCon/Class WOD (Class)
Perform/Compete
Teams of 2 - Run together, share the rest
1000m Run
60 Double Kettlebell Snatches
1000m Run
60 Double Kettlebell Clean and Jerks
1000m Run
60 Double Kettlebell Thrusters
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
60 Kettlebell Swings 16kg/12kg
60 Kettlebell Goblet Squats 16kg/12kg
60 Kettlebell Push Press (30 links, 30 rechts) 16kg/12kg
I want to perform:
2x16kg/2x12kg
I want to compete:
2x24kg/2x16kg
MetCon/Class WOD (Class)
Perform/Compete
Fort Time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Back Squats
Strict Pullups
Flow:
Partner/-in A: 10 Back Squats + 10 Pullups
Partner/-in B: 10 Back Squats + 10 PullupsPartner/-in A: 9 + 9
Partner/-in B: 9 + 9 usw.Krafttraining. Kniebeugen aus dem Rack.
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Back Squats 50kg/35kg
10-1-10 Ring Rows (109 total)
I want to perform:
Back Squats 75kg/50kg
5-5-4-4-3-3-2-2-1-1-1-1-2-2-3-3-4-4-5-5 Pullups (60 total)
I want to compete:
Back Squats 100kg/70kg
10-1-10 Strict Pullups (109 total)
Sunday Mash (Class)
Team Workout
Complete as many rounds as possible in 25 mins of:
100 Single Dumbbell Hang Clean & Jerks, 22.5/15 kg
80 Single Arm Db Thrusters, 22.5/15 kg
40 Strict Knees to Elbow
In Teams of 3 AMRAP25
100 DB Clean and Jerk // Weighted Wall Sit (einer arbeitet, 2 Wall Sit)
80 SA DB Thrust // Hang on Pullup Bar (einer arbeitet, 2 Hang on Pullup Par)
40 Strict Knees to Elbow // Handstand Hold (einer arbeitet, 2 Handstand Hold)
EMOM, Starting at 00:00: 9 Pushups