Class WOD
Perform/Compete
Workout
AMRAP20 - Teams of 2 - YGIG
8 Abmat Situps
8 Burpees over DB
12 Alt. DB Snatches
I want to sweat:
6 Situps
6 Burpees
12 Snatches
I want to perform:
8 Abmat Situps
8 Burpees over DB
12 Alt. DB Snatches 22.5kg/15kg
I want to compete:
8 Abmat Situps
8 Burpees over DB
12 Alt. DB Snatches 30kg/20kg
Accessory
20-30
Alt. Turkish Getups
Class WOD
Perform/Compete
Workout
AMRAP 3min
20 Wall Balls
15 Pull Ups
Rest 3 min
AMRAP 3min
15 Wall Balls
10 Pull Ups
Rest 3 min
AMRAP 3min
10 Wall Balls
5 Pull Ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Wall Ball 14lbs/10lbs
Jumping Pullups
I want to perform:
Wall Ball 20lbs/14lbs
Pullups
I want to compete:
Wall Ball 20lbs/14lbs
Chest to Bar Pullups
Accessory
Perform/Compete
3 Sets:
12-15 Weighted Situps
12-15 Ring Rows
Class WOD
Perform/Compete
Workout
In Teams of two - 10 rounds each
20/16 cal row
4 Bench Press
I want to sweat:
16/12
8 Bench Press 40kg/30kg
I want to perform:
20/16 cal row
4 Bench Press 80kg/55kg
I want to compete:
20/16 cal row
4 Bench Press 100kg/70kg
Accessory
Perform/Compete
2-3 Sets:
15-20 Dumbbell Bench Press
12-15 Wide Grip Ring Rows
MetCon/Class WOD
Perform/Compete
Workout:
Team D.T.
10 Rounds for time - Alternate complete Rounds
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
I want to sweat:
40kg/30kg
I want to perform:
60kg/40kg
I want to compete:
70kg/47.5kg
Accessory
Perform/Compete
3x12 Half Kneeling Presses + 5 Windmills
3x15 Bent over Lateral Raises
MetCon/Class WOD
Perform/Compete
Workout
Every 3:00 - 10 Sets
Double Unders
Toes to Bar
Burpee Box Jump Overs
I want to sweat:
75 Single Unders/35 Penguin Jumps
10 Knee Raises
6 Burpee Box Jump Overs 20"/3x20kg Bumper
I want to perform:
35 Double Unders
7 Toes to Bar
7 Burpee Box Jump Overs 24"/20"
I want to compete:
50 Double Unders
12 Toes to Bar
9 Burpee Box Jump Overs 24"/20"
Accessory
Perform/Compete
2-4 Sets:
12-20 Lateral Raises
15 Biceps Curls
15 Triceps Extensions
Class WOD
Perform/Compete
Workout
5 Sets: AMRAP3
Rest 3:00 b/t Sets
400m Run
Front Squats
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
40kg/30kg
I want to perform:
55kg/35kg
I want to compete:
70kg/47.5kg
Accessory
3 Sets for Quality
3x12 Bulgarian Split Squats
3x12 Weighted Situps
Sunday Mash (Class)
Team Workout
Complete as many rounds as possible in 24 mins of:
10 Wall Walks
20/16 Row Calories
30 Double Unders
Burpee Broad Jump, 40 m
In Teams of 2
10 Walk Walks - switch as you like
20/14 cal Row - each, 1 works 1 rest
30 Double Unders - each, work at the same time
40m Burpee Broad Jump -each, together, cannot be more than 10m apart