Skill Work
Bar Dips/ Ring Dips
Workout
in Teams of 3 - Waterfall
6 Runden
60 Double Unders
15/12 Cal Echo Bike
12/9 Ring Dips
Workout Primer:
work up to a heavy tripple thruster
Workout:
21-18-15-12-9
Thrusters (42.5/30kg)
Burpees over the Bar
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Gymnastics
Pulling Strength (Rings) and Ring Muscle Up Transition (advanced)
Workout Primer
every 1:30 for 15 minutes (10 rounds)
1 Power Clean + 1 Hang Squat Clean
Hocharbeiten in den Runden
Workout
7 Runden
3 Power Cleans (102.5/70kg)
17/15 Cal Row
Diane-ish
every 1:30 min for 15 (10 Rounds)
8-10 Deadlifts
8-10 Handstand Push Ups
Milchbrötchen
8 Deadlifts 70/50kg
8 Piked Push Ups
Rosinenbrötchen
8 Deadlifts 102.5/70kg
8 Handstand Push Ups
Schokobrötchen
10 Deadlifts 120/80kg
10 Strict Handstand Push Ups
Körperpflege
3 Runden
10 Strict Toes to Bar
10 Ring Face Pulls
Workout
5 Rounds for Time
25 Wall Balls
15 Pull Ups
Körperpflege
3 Runden
1.00 min Couch Stretch
10-15 Weighted Sit Ups
Workout Primer
Push Up Variations
Workout (heavy Day)
Bench Press: In 12 Minutes work up to a heavy Set of 5
Back off Sets: 5x5 mit 90%
After each Set do 6-10 Ring Rows