Class WOD
Perform/Compete
Skill Work
Bar Dips/ Ring Dips
Workout
in Teams of 3 - Waterfall
6 Runden
50 Double Unders
15/12 Cal Echo Bike
12/9 Paralette Bar Dips
I want to sweat
50 75 Single Unders
12/9 Cal Echo Bike
10 Close Grip Bench Press
I want to perform:
50 Double Unders
15/12 Cal Echo Bike
12/9 Paralette Bar Dips
I want to compete:
60 Double Unders
20/16 Cal Echo Bike
15/12 Ring Dips
Accessory
Perform/Compete
3 Sets
15-20 Ring Rows
15-20 Incline Dumbbell Bench Press
Class WOD
Perform/Compete
Workout Primer:
Work up to a heavy triple thruster
Workout:
21-18-15-12-9
Thrusters
Burpees over the Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
15-12-9-6-3
Thrusters 30/20kg
Burpees over the Bar
I want to perform:
Thrusters 42.5/30kg
Burpees over the Bar
I want to compete:
Thrusters 42.5/30kg
Burpees over the Bar
Class WOD
Perform/Compete
Workout
10 Rounds
3 Power Cleans
20/16 Cal Row
I want to sweat:
3 Power Cleans (50kg/35kg)
16/12 Cal Row
I want to perform:
3 Power Cleans (80kg/55kg)
20/16 Cal Row
I want to compete:
3 Power Cleans (102.5kg/70kg)
20/16 Cal Row
______________________________________________________________________________
Masters
Workout
10 Rounds
3 Deadlifts 75%
20/16 Cal Row
Accessory
3-4 Rounds
15 Abmat Situps
10 Paralette Push Ups
______________________________________________________________________________
PK Mitte
WarmUp
Workout
20 min AMRAP, In Teams of 2, you Go, I Go
60cal Echo Bike
50 DB Snatches
40 Box Jumps
30 T2B
20 Devil Presses
10 strict Pullups
MetCon/Class WOD
Perform/Compete
Workout Primer
In Teams of 3 - Relay
21 Rounds
15/12 Cal Echo Bike/Ski Erg
12 Toes to Bar
9m Handstand Walk
I want to sweat:
12/9 Cal Echo Bike/Ski Erg
9 Knee Raises
3 Wall Walks
I want to perform:
15/12 Cal Echo Bike/Ski Erg
9 Toes to Bar
6m Handstand Walk
I want to compete:
15/12 Cal Echo Bike/Ski Erg
12 Toes to Bar
9m Handstand Walk
MetCon/Class WOD
Perform/Compete
Workout
Back Squats
7-5-3-1-1-1-3-5-7
I want to sweat
Heavy Day
I want to perform:
Heavy Day
I want to compete:
Heavy Day
Accessory
Perform/Compete
2-4 Sets:
12-15 Bulgarian Split Squats
12-15 Goblet-Sissy Squats
Class WOD
Perform/Compete
Workout
Teams of 2 - 20 Rounds - Split Anyhow
10 Bench Press
10 Strict Pullups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden,
I want to sweat:
10 Bench Press 40kg/30kg
10 Ring Rows
I want to perform:
10 Bench Press 60kg/40kg
10 Strict Pullups
I want to compete:
10 Bench Press 1BW/0.8BW
10 Strict C2B Pullups
Sunday Mash (Class)
Complete as many rounds as possible in 24 mins of:
10 Burpees
5 Kettlebell Suitcase Single Arm Deadlifts, 20/12 kg
5 One Arm Alternating Kettlebell Swings, 20/12 kg
5 One Arm Kettlebell Front Squats, 20/12 kg
5 Kettlebell Suitcase Single Arm Deadlifts, 20/12 kg
5 One Arm Alternating Kettlebell Swings, 20/12 kg
5 One Arm Kettlebell Front Squats, 20/12 kg
In Teams of 2 While one Person works, the other one has to do 30m( 15 down and back) of Weighted Push Bear Crawl. After the 30m, you have to switch.