Class WOD
Perform/Compete
Workout
Every 4:00 - 7 Sets
Cal Echo Bike/Cal Ski
Double Kettlebell Front Rack Carry
Burpees over Kettlebell
I want to sweat:
15/12 Cal Echo Bike
30m Carry 2x16kg/2x12kg
8 Burpees
I want to perform:
20/16 Cal Echo Bike
40m Carry 2x24kg/2x16kg
10 Burpees
I want to compete:
20/16 Cal Ski Erg
40m Carry 2x24kg/2x16kg
10 Burpees
Class WOD
Perform/Compete
Workout
Teams of 2 - YGIG
24 Rounds - 12 each
9 Toes to Bar
6 Double Kettlebell Snatches
3 Bench Press
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
9 Knee Raises
6 Kettlebell Swings 16kg/12kg
3 Bench Press 50kg/35kg
I want to perform:
6 Toes to Bar
6 (3+3) Kettlebell Snatches 24kg/16kg
3 Bench Press 1xBW/0.7xBW
I want to compete:
9 Toes to Bar
6 Double Kettlebell Snatches 2x24kg/2x16kg
3 Bench Press 100kg/70kg
Class WOD
Perform/Compete
“Kelly”
5 Rounds for Time
400m Run
30 Box Jumps
30 Wall Balls
I want to sweat:
20 Box Jumps 20"/3x20kg Bumper
20 Wall Balls 14lbs/10lbs
I want to perform:
400m Run
30 Box Jumps 24"/20"
30 Wall Balls 20lbs/14lbs
I want to compete:
400m Run
30 Box Jumps 24"/20"
30 Wall Balls 20lbs/14lbs
Accessory
2 x 90 sec
Couch-/Dragon Stretch
Pigeon
MetCon/Class WOD
Perform/Compete
Teams of 2 - 20 Rounds for Time - YGIG - 10 Rounds each
48 Double Unders
8 Burpees over Bar
4 Deadlifts
I want to sweat:
64 Single Unders
6 Burpees over Bar
4 Deadlifts 60kg/40kg
I want to perform:
32 Double Unders
8 Burpees over Bar
4 Deadlifts 120kg/80kg
I want to compete:
48 Double Unders
8 Burpees over Bar
4 Deadlifts 160kg/115kg
MetCon/Class WOD
Perform/Compete
Workout
2 Sets:
10-8-6-4-2
Seated Shoulder Press
Chin Ups
Rest 4:00 b/t Sets
I want to sweat:
30kg/20kg
Ring Rows
I want to perform:
45kg/32.5kg
Feet elevated Pullups
I want to compete:
60kg/40kg
Chin Ups
Accessory
Perform/Compete
2-4 Sets:
12-20 Lateral Raises
10-15 Dumbbell Rows
Class WOD
Perform/Compete
Workout
AMRAP21
21-18-15-12-9-6-3
Front Squats
500m/400m Row before Each Set
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
AMRAP21
500m/400m Row
15 Front Squats 30kg/20kg
I want to perform:
30kg/20kg
40kg/30kg
50kg/35kg
60kg/40kg
70kg/47.5kg
80kg/55kg
90kg/60kg
I want to compete:
60kg/40kg
70kg/47.5kg
80kg/55kg
90kg/62.5kg
100kg/70kg
110kg/77.5kg
120kg/85kg
Accessory
3 Sets for Quality
10-14 Bulgarian Split Squats pro Seite
15 GHD Situps
Sunday Mash (Class)
Team Workout
For time:
20 Burpees
20 Burpees
50 Push-ups 20 Burpees
50 Push-ups
100 Walking Lunges
20 Burpees
50 Push-ups
100 Walking Lunges
200 AbMat Sit-ups
20 Burpees
50 Push-ups
100 Walking Lunges
200 AbMat Sit-ups
300 Air Squats
Teams of 2 - Time Cap 45