Workout
In Teams of two - you go I go
60 Rounds for time
5 Wallballs
3 Handstand Push Ups
1 Power Clean
I want to sweat:
5 Wallballs 14lbs/10lbs
3 Push Ups
1 Power Clean 60kg/40kg
I want to perform:
5 Wallballs 20lbs/14lbs
3 Handstand Push Ups
1 Power Clean 80kg/55kg
I want to compete:
5 Wallballs 20lbs/14lbs
3 Handstand Push Ups
1 Power Clean 102.5kg/70kg
WOD Light
In Teams of two - you go I go
40 Rounds for time
9 Kettlebell Swings
7 Wallballs
6 Target Burpees
Workout
For Time:
50 Pull Ups
40 Deadlifts 102.5kg/70kg
30 Burpees over the Bar
Rest 5 min
5 Rounds
10 Pull Ups
8 Deadlifts 102.5kg/70kg
6 Burpees over the Bar
I want to sweat
50 Jumping Pull Ups
40 Deadlifts 60kg/40kg
30 Burpees over the Bar
Rest 5 min
5 Rounds
10 Jumping Pull Ups
8 Deadlifts 60kg/40kg
6 Burpees over the Bar
I want to perform:
50 Pull Ups
40 Deadlifts 80kg/55kg
30 Burpees over the Bar
Rest 5 min
5 Rounds
10 Chest to Bar Pull Ups
8 Deadlifts 102.5kg/70kg
6 Burpees over the Bar
I want to compete:
50 Bar Pull Ups
40 Deadlifts 102.5kg/70kg
30 Burpees over the Bar
Rest 5 min
5 Rounds
10 Chest to Bar Pull Ups
8 Deadlifts 102.5kg/70kg
6 Burpees over the Bar
Workout
Open Workout 12.3
AMRAP 18
15 Box Jumps 24"/20"
12 Push Press 35kg/25kg
9 Toes to Bar
I want to sweat
15 Box Jumps 24"/20"
12 Push Press 35kg/25kg
9 Knees to Elbow
I want to perform:
15 Box Jumps 24"/20"
12 Push Press 35kg/25kg
9 Toes to Bar
I want to compete:
15 Box Jumps 24"/20"
12 Push Press 35kg/25kg
9 Toes to Bar
Light:
15 Box Jumps 24"/20"
12 Push Press 35kg/25kg
9 Knees to Elbow
Körperpflege
3 Runden
15 Front Foot elevated Split Squats
10 Half Kneeling Presses
into
10 Reverse Flies
1:00 min Couch Stretch/Seite
______________________________________________________________________________
Masters
Workout
AMRAP 18
15 Box Jumps 24"/20"
12 Push Press 35kg/25kg
9 Knees to Elbow
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 Front Foot elevated Split Squats
10 Half Kneeling Presses
into
10 Reverse Flies
1:00 min Couch Stretch/Seite
Workout
Heavy Day
5 Rounds
Max Reps Bodyweight Bench Press
Max Reps Strict Pull Ups
Die Runden gehen nicht auf Zeit. Nehmt euch die Pause, die ihr braucht, um eine maximale Wiederholungszahl absolvieren zu können
I want to sweat
Ring Rows
I want to perform:
Heavy Day
I want to compete:
Heavy Day
Bodybuilding
3 Rounds:
12-15 Incline Dumbbell Bench Press
12-15 Dumbbell Rows
Workout
Every 4:00 - 6 Sets
Cal Cardio
10 Back Squats
I want to sweat
20/16 Cal Row
10 Back Squats 50kg/35kg
I want to perform:
25/21 Cal Row
10 Front Squats 70kg/47.5kg
I want to compete:
25/21 Cal Echo Bike
10 Overhead Squats 70kg/47.5kg
Accessory
3 Sets
20 Cross Body Mountain Climbers
15 Romanian Deadlifts
Workout
3 Rounds
25 Push Ups
50 Air Squats
100 Double Unders
50 Air Squats
25 Push Ups
Rest 3 min between Workouts
I want to sweat
25 Box Push Ups
50 Air Squats on Medball
150 Single Unders
50 Air Squats on Medball
25 Box Push Ups
I want to perform:
25 Push Ups
50 Air Squats
75 Double Unders
50 Air Squats
25 Push Ups
I want to compete:
25 Push Ups
50 Air Squats
100 Double Unders
50 Air Squats
25 Push Ups
Bodybuilding
3-4 Sets
12-15 Biceps Curls
6-10 Triceps Extensions
Sunday Mash (Class)
As many reps as possible in 1:30 of:
Weighted Wall Sit, 16/12 kg,
1 min Kettlebell Goblet Squat, 24/16 kg
Target Burpee
Teams of 2 Switch every 1:30 minutes Everyone does 3 rounds each One Person does: Double Kettlebell Front Rack Wall Sit 2x16kg/2x12kg for 1 Minute then Max Effort Goblet Squats in the remaining 30 seconds The other Person does: Max Effort Target Burpees
into
For time:
120/80 Row Calories
100 Double Unders
80 Single Dumbbell Hang Clean & Jerks, 22.5/15 kg
60 Push-ups 40 Devil Press, 22.5/15 kg
20 Wall Walks
In Teams of 2 Switch when needed