Workout
For time:
Row, 2000m
60 Push-ups
Row, 1000m
30 Push-ups
Row, 500m
15 Push-ups
Accessory
3 Sets
15 Weighted Abmat Situps
15 Ring Face Pulls
Workout Prep
Every 1:30 - 5 Sets
5 Box Jumps
Progressiv erhöhen. Vorbereitung für die Kniebeugen. Schnellkraft
Workout
5-4-3-2-1-2-3-4-5
Front Squats
Score ist weight.
Accessory
3 rounds for quality of:
12/12 Bulgarian Split Squats
20 L-Hang Flutter Kicks
Workout
Every 4 mins for 6 Sets
50 Double Unders
15/12 Echo Bike Calories
5/5 Single Arm Dumbbell Shoulder-to-Overheads, 40/30 kg
Accessory
3 Sets
12 DB Crush Grip Biceps Curls
12 DB Crush Grip Tricep Extensions
12 Bent over Lateral Raises
Workout
2 Sets:
9-7-5
Squat Snatch 70kg/47,5kg
18-14-10
Toes to Bar
Rest 3:00
Accessory
3 Sets
15 Leg Raises
15 Romanian Deadlifts
Then:
2x90sec Couch Stretch pro Seite
Workout
“Kelly”
5 Rounds for Time:
400m Run
30 Box Jumps 24"/20"
30 Wall Balls 20lbs/14lbs
Accessory
3 Sets
15 Romanian Deadlifts
15 Ring Face Pulls
2:00 Couch Stretch pro Seite
Workout
Teams of 2:
100 Bench Press @ BW
Every Break: 10 Strict Pullups
Mädels 0.75 BW
Switch anyhow
Cap: 20:00
Accessory
Alternating
15-15-12-12
Incline Dumbbell Bench Press
Dumbbell Rows