Competition

Sonntag, 20. Juni

 

A.

3 Rounds for time

  • 8 Deadlift 315/205
  • 50 DU

 

B.

I5 Rounds for time

  • 3 Squat Cleans 205/145
  • 5 m HSW
  • 3 Push Jerk 205/145

 

C.

I5 Rounds for time

  • 2 RMU
  • 4 HSPU
  • 6 BBJO 30/24`

 

D.

3 Rounds for time of

 

  • 400 m run
  • 3 Rounds of Cindy

 

 

Rest 5 min between workouts

 

 

Sunday, 12. Juni

3 min on a machine

1 min in bottom postiion Air Squat

 

 

With empty Barbell

  • 10 Deadlift + 10 Power Clean
  • 10 Strict Press + 10 Back Squats
  • 10 Power Clean + 10 Front Squats 

 

A.

Prepare for Macho Man in 10 min.

 

B.

Macho Man

20 min EMOM

3 Power Clean + 3 Front Squats + 3 Shoulder to Overhead

 

C.

For time

50 Dumbbell Shoulder to Overhead  22,5/15

400 m run
50 Toes to Bar

400 m run

100 Single Arm Overhead Squats 22,/15

400 m run

50 Deadlift 100/70

400 m run

50 Pull Ups


 

 

 

Sonntag  6. Juni

2 Rounds: 10 RIng Rows + 5 Push Ups + 10 Goblet Squats

2 Rounds: 10 kneeling Sinlge Arm Sh.-Press + 10 EOO Leg Raises

 

3 min Stretching

 

25 min EMOM

2-3 MU + 1 Squat Clean (go heavy)

 

 

3 Rounds for time of

35 DU / 70 SU

28 Power Snatch (40/25kg)

21 Toes to Bar

18 Overhead Squats (40/25kg)

15 Pull Ups

12 Burpee Box Jumps over

9 Handstand Push Ups, 6 m Handstand Walk or 3 Wall Walks

400 m run

 

Time Cap: 40 min.

 

 

 

Sonntag  31. Mai

400 m run

2 Rounds: 10 Air Squats +5 Inchworm Push Ups + 3 Burpees

2 Rounds: 10 Jumping Lunges + 10 Ring Rows

 

A.

Tabata on a machine

 

 

B.

6 min EMOM

2-4 MU/CTB

 

C.

The (running) 7

7 Rounds for time 

  • 7 HSPU
  • 7 Thruster (61/43kg)
  • 7 Toes to Bar
  • 7 Deadlift (111/75kg)
  • 7 Burpees
  • 7 KB Swings
  • 7 Pull Ups

Every 5 min: 400m run

 

D.

Flight Radar "light"

5-10-15-20-25-30-35-40-35-30-25-20-15-10-5

DU unbroken

TC:10 min.

 

 

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