Class WOD (Class)
Perform/Compete
MetCon
Every 3:00 - 5 Sets
250m Row
25 Thrusters 20kg/15kg
I want to sweat:
200m Row
20 Thrusters 15kg/10kg
I want to perform:
225m Row
20 Thrusters 20kg/15kg
I want to compete:
250m Row
25 Thrusters 20kg/15kg
Accessory (Class)
10-8-6-4
Shoulder Press
Strict Pullups
Class WOD (Class)
Perform/Compete
Workout
For Time:
10 Deadlifts
10 Dips
10 Deadlifts
12 Dips
10 Deadlifts
14 Dips
10 Deadlifts
16 Dips
10 Deadlifts
18 Dips
10 Deadlifts
20 Dips
10 Deadlifts
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Push Ups (90 Total) - Option: Push Ups: 3-6-9-12-15-18 (63 Total)
Deadlifts: 60kg/40kg-67.5kg/45kg-75kg/50kg-82.5kg/55kg-90kg/60kg-97.5kg/65kg-105kg/70kg
I want to perform:
Dips: 3-6-9-12-15-18 (63 Total)
Deadlifts: 70kg/47.5kg-80kg/55kg-90kg/60kg-100kg/65kg-110kg/72.5kg-120kg/80kg-130kg/85kg
I want to compete:
Deadlifts: 100kg/65kg-110kg/72.5kg-120kg/80kg-130kg/85kg-140kg/92.5kg-150kg/100kg-160kg/105kg
Accessory (Class)
Perform/Compete
3 Sets:
20 Russian Twists
15 Situps
10 Ring Rows
MetCon/Class WOD (Class)
Perform/Compete
Workout
4 Rounds for Time:
1000m Run
25m Handstand Walk
I want to sweat:
2500m C2 Bike
6 Wall Walks
I want to perform:
1000m Run
15m Handstand Walk
I want to compete:
1000m Run
25m Handstand Walk (5m segments)
MetCon/Class WOD (Class)
Perform/Compete
Workout:
3xAMRAP7 - You go, I go - Teams of 2
AMRAP7
5 Toes to Bar
5 Power Cleans
Rest 2:00
AMRAP7
5 Toes to Bar
3 Power Cleans
Rest 2:00
AMRAP7
5 Toes to Bar
1 Power Clean
I want to sweat:
5 Knee Raises
Set 1: 30kg/20kg
Set 2: 45kg/32.5kg
Set 3: 60kg/40kg
I want to perform:
5 Knees to Elbow/Toes to Bar
Set 1: 40kg/30kg
Set 2: 60kg/40kg
Set 3: 80kg/55kg
I want to compete:
5 Toes to Bar
Set 1: 70kg/47.5kg
Set 2: 90kg/60kg
Set 2: 110kg/72.5kg
MetCon/Class WOD (Class)
Perform/Compete
Workout
3 Rounds
100 Double Unders
50 Cal Row
40 Single Arm Kettlebell Snatches
30 Single Arm Kettlebell Overhead Lunges
I want to sweat:
30 Double Unders mit Zwischensprung
40/32 Cal Row
30 Snatches 16kg/12kg
20 Lunges 16kg/12kg
I want to perform:
75 Double Unders
50/40 Cal Row
Kettlebell: 20kg/16kg
I want to compete:
75 Double Unders
50/40 Cal Row
Kettlebell: 28kg/20kg
Class WOD (Class)
Perform/Compete
Workout
5 Rounds for Time:
400m Run
21 Wall Balls
15 Box Jumps
9 Bar Muscle Ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
400 Run
15 Wall Balls 14lbs/10lbs
12 Box Jumps 20"/20"
6 Burpee Pull Ups
I want to perform:
400m Run
21 Wall Balls 20lbs/14lbs
15 Box Jumps 24"/20"
5 Bar Muscle Ups
I want to compete:
400m Run
21 Wall Balls 20lbs/14lbs
15 Box Jumps 24"/20"
9 Bar Muscle Ups
Sunday Mash (Class)
Team Workout
Complete as many rounds as possible in 1 min of: 10 Sumo Deadlift High-pulls, 35/25 kg max rep Burpees
In Teams of 2 EMOM 24
1. Minute: 10 Sumo Deadlift High Pulls + Max Effort Burpees
2. Minute: 10 Hang Power Clean + Max Effort Burpees
3. Minute: 10 Hang Power Snatch + Max Effort Burpees
Partner A does the first 3 Minutes, Partner B does the next 3 Minutes. Repeat until both Partners have done 4 Rounds