Workout
Cindy XXX
AMRAP20
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pullups
30 Push Ups
45 Air Squats
20 Pullups
40 Pushups
60 Air Squats
25 Pullups
50 Push Ups
75 Air Squats
30 Pullups
60 Push Ups
90 Air Squats
Sexy Sport Clips Cindy:
7 Pullups
14 Push Ups
21 Air Squats
10 Pullups
20 Push Ups
30 Air Squats
13 Pullups
26 Push Ups
39 Air Squats
16 Pullups
32 Push Ups
48 Air Squats
19 Pullups
38 Push Ups
57 Air Squats
Sports Illustrated Cindy:
5 Jumping Pullups
10 Box Push Ups
15 Air Squats
7 Jumping Pullups
14 Box Push Ups
21 Air Squats
9 Jumping Pullups
18 Box Push Ups
27 Air Squats
11 Jumping Pullups
22 Box Push Ups
33 Air Squats
13 Jumping Pullups
26 Box Push Ups
39 Air Squats
Accessory
3 Sets
30 DB Crush Grip Flutter Kicks
10 DB Row
Workout
Every 6:00 - 6 Sets
Cal Echo Bike
Abmat Situps
Burpee Box Jump Overs
Tails:
18/15 Cal Echo Bike
12 Abmat Situps
9 Burpee Box Jump Overs 20"/20"
Knuckles:
24 Cal Echo Bike
12 Abmat Situps
12 Burpee Box Jump Overs 24"/20"
Sonic:
30 Cal Echo Bike
15 Abmat Situps
15 Burpee Box Jump Overs 24"/20"
Accessory Optional
2 x 90 sec
Couch-/Dragon Stretch
Pigeon
Workout A
In 15:00 work up to a heavy Set of 5 Push Press
Workout B
Teams of 2 - AMRAP20 - You Go, I Go!
Thrusters
Double Unders
Barney Calhoun:
9 Thrusters 20kg/15kg
9 Double Unders mit 2 Zwischensprüngen (Single Unders)
Adrian Shephard:
9 Thrusters 30kg/20kg
21 Double Unders
Gordon Freeman:
9 Thrusters 42.5kg/30kg
35 Double Unders
Workout
5 Rounds
400m Run
Dips
Toes to Bar
Idefix:
400m Run
15 Push Ups
12 Knee Raises
Obelix:
400m Run
6 Dips
6 Parallette Push Ups
12 Knees to Elbow
Asterix:
400m Run
15 Dips
12 Toes to Bar
Accessory
3 Sets for Quality
12 Dumbbell Bench Press
12 Dumbbell Rows
Workout
Teams of 2 - For Time:
20 Cal Row (Each, Sync)
40 Cleans (split)
20 Cal Row (Each, Sync)
30 Cleans (split)
20 Cal Row (Each, Sync)
20 Cleans (split)
20 Cal Row (Each, Sync)
10 Cleans (split)
Fitness:
40 Cleans 40kg/30kg
30 Cleans 50kg/35kg
20 Cleans 60kg/40kg
10 Cleans 70kg/45kg
Viel Gewicht bringt viel Wachstum:
40 Cleans 70kg/47.5kg
30 Cleans 80kg/55kg
20 Cleans 90kg/60kg
10 Cleans 100kg/67.5kg
Schwer und falsch:
40 Cleans 100kg/65kg
30 Cleans 110kg/72.5kg
20 Cleans 120kg/80kg
10 Cleans 130kg/87.5kg
Cool Down
Streching
Workout
6 Rounds
12 Back Step Lunges
12 Burpees
12 Back Step Lunges
12 Strict Pullups
A:
Lunges 40kg/30kg
12 Pullups
B:
Lunges 30kg/20kg
9 Pullups
C:
Lunges 20kg/15kg
9 Ring Rows
Accessory
3 Sets:
15 Wide Ring Rows
10 Straight Leg Situps