Part A:
EMOM10
2-5 Back Squats - 40-65%
into:
Every 2:00 - 5 Sets
1. Heavyish Set of 5
2. Heavy Set of 5
3. Heavy Set of 2
4+5. Back Off Set: 7x85% von Satz 2
MetCon:
5 Rounds for time
30 Wall Balls
15 Bar facing Burpees
New Girl:
5 Rounds for time
20 Wall Balls 14/10lbs
10 Bar facing Burpees
How I met your mother:
5 Rounds for time
24 Wall Balls 20/14lbs
12 Bar facing Burpees
Friends:
5 Rounds for time
30 Wall Balls 20/14lbs
15 Bar facing Burpees
Accessory
2.00 min Couch Stretch
2.00 min Pigeon
EMOM28
alternate between
1. Cal Row/Ski (moderate Pace)
2. Feet Elevated Ring Rows
3. Cal Echo Bike (moderate Pace)
4. Dumbbell Box Step Ups
7 Rounds for time
7 Power Cleans
7 Toes to Bar
7 Shoulder to Overhead
7 Pull Ups
Grey's Anatomy:
6 Rounds for time
6 Power Cleans 35/25kg
6 Knee Raises
6 Shoulder to Overhead 35/25kg
6 Jumping Pull Ups
Scrubs:
7 Rounds for time
7 Power Cleans 50/35kg
7 Toes to Bar
7 Shoulder to Overhead 50/35kg
7 Pull Ups
E.R.:
7 Rounds for time
7 Power Cleans 60/40kg
7 Toes to Bar
7 Shoulder to Overhead 60/40kg
7 Chest to Bar Pull Ups
OLY-Class
Technik Clean Pull
1x Clean Pull + 1x Power Clean every 1:30 for 6 Sets @ 80%
Technik Jerk
1x Power Clean + 1x Front Squat + 1x Jerk every 1:30 for 6 Sets @ 60-70%
4 Rounds for Time
1k Run
30 Pistols
20 Handstand Push Ups
Tails:
4 Rounds for Time:
1k Run
30 Box Step Ups
20 Push Ups
Knuckles:
4 Rounds for Time
1k Run
30 Lateral Box Step Ups
20 Pike Push Ups
Sonic:
4 Rounds for Time:
1k Run
30 Pistols
20 Handstand Pushups
Strength- Strict Press:
In 15 Minutes Work up to a heavy Set of 3
→ Optional: Back off Sets every 1:30
MetCon:
Teams of 3 - Waterfall
18 Rounds
15/12 Cal Echo Bike
15 Dumbbell Thrusters 22.5kg/15kg
NABBA:
12/9 Cal
9 Thrusters 12.5kg/7.5kg
NAC:
13/10 Cal
12 Thrusters 17.5kg/10kg
IFBB:
15/12 Cal
15 Thrusters 22.5kg/15kg
Every 4 min for 24 min
20/16 cal Row
10 Burpees over the Rower
5 Deadlifts
I want to sweat:
Every 4 min for 24 min
16/12 cal Row
8 Burpees over the Rower
4 Deadlifts 90/60kg
I want to perform:
Every 4 min for 24 min
20/16 cal Row
10 Burpees over the Rower
5 Deadlifts 110/75kg
I want to compete:
Every 4 min for 24 min
24/20 cal Row
10 Burpees over the Rower
5 Deadlifts 140/95kg