27 Dez 28.10.2020

ONLINE LIVE HOME WORKOUT

1. Conditioning
„Clean Up“
EMOM x 18 (9 Rounds)
Minute 1: 20 (10 Each Side) Single Arm Dumbbell/ Kettlebell/ Odd-Object Hang Power Cleans
Minute 2: 30-40 Seconds Wall Sit

OPEN: DB (22,5/15) ; KB (24/20)
PERFORMNACE: DB (20/12,5) ; KB (20/16)
FITNESS: DB (15/10) ; KB (16/12)

2. Finisher
TABATA 12 x 20 Seconds On/ 10 Seconds Off (6 Rounds)
Alternating Single Leg V-Ups
Hollow Body Flutter Kicks

CAGE WOD

1. Power Clean Complex (Primer)
On the 1:30 x 5
1 Power Clean
+ 1 Hang Power Clean
*Build to a Moderate Heavy Complex

2. Conditioning
„Clean Up“
For Max Reps
12 x 1 Minute On/ 1 Minute Off

AMRAP 1
24 Double Unders
In Remaining Time: Max Power Cleans
Rest 1 Minute

OPEN: (70/45)
PERFORMANCE: (60/40)
FITNESS: (35/25); 35 Single Unders

*One Person (in Cage) is Working/ One is Resting!