Training - KW#18-22 - 5/1/2022

Montag - WOD

Murph Recovery

Heute Gibt es zwei Optionen:

A) Ihr habt Murph mitgemacht

EMOM28
alternate between
1) 8-12 Down Ups
2) 14-20 Box Step Ups
3) 8-12 Ring Rows/Face Pulls
4) Easy Bike/Ski/Row

B) Ihr habt Murph nicht mitgemacht

EMOM28
alternate between
1) 8-12 Burpees to Target
2) 14-20 Box Jumps
3) 8-12 (Jumping) Pull Ups
4) Bike/Ski/Row

Dienstag - WOD

Every 4 min x 6 (24 min)
Dumbbell Snatches
Toes to Bar
Calories Echo Bike

Pluto:
20 Dumbbell Snatches 15/10kg
10 Knees to Elbow
10/8 Calories Echo Bike

Minnie:
20 Dumbbell Snatches 22.5/15kg
10 Toes to Bar
12/10 Calories Echo Bike

Mickey:
24 Dumbbell Snatches 22.5/15kg
12 Toes to Bar
15/12 Calories Echo Bike

Mittwoch - WOD

In Teams of two
6 Rounds for time
400m Run
10 Bear Complexes

Run together, split Bear Complexes anyhow

Flounder:
In Teams of two
6 Rounds for time
400m Run
10 Bear Complexes 30/20kg

Sebastian:
In Teams of two
6 Rounds for time
400m Run
10 Bear Complexes 50/35kg

King Triton/Queen Athena:
In Teams of two
6 Rounds for time
400m Run
10 Bear Complexes 70/47.5kg

TC 26

OLY-Class

1 Snatch Pull to the knees + 1 Power Snatch e90sec for 10 Rounds
1 Snatch Balance + 2 Overhead Squats
→ 1x @50%
→ 1x @60%
→ 3x @80-90%
→ 1x @50%

Donnerstag - WOD

Bring a friend Thursday:
In Teams of two, perform a whole round before you switch

10-8-6-4-2-4-6-8-10 Bench Press
vor jedem Set 15 Kettlebell Swings

Workout Flow: Person A macht 15 Kettlebell Swings und 10 Bench Press, anschließend Person B. Die Last wird gesteigert, Person A macht 15 Kettlebell Swings und 8 Bench Press, anschließend Person B. Gewicht steigern und so weiter, bis ihr wieder bei 15 und 10 Wiederholungen seid.

Option 1:
Kettlebell Swings 16/12kg
Bench Press 30/20kg - 35/25kg - 40/27,5kg - 45/30kg - 50/35kg

Option 2:
Kettlebell Swings 24/16kg
Bench Press 60/40kg - 65/45kg - 70/50kg - 75/52,5kg - 80/55kg

Option 3:
Kettlebell Swings 28/20kg
Bench Press 70/45kg - 77,5/50kg - 85/55kg - 92,5/60kg - 100/65kg

Körperpflege
3 Runden
10 Lunge & Twist
30 sek Vorbeuge

Freitag - WOD

Workout
EMOM 30
alternate between
Calories Echo Bike
Burpees over Paralettes
Rest

Vaporeon:
EMOM 30
alternate between
10/8 Calories Echo Bike
8 Burpees over Paralettes
Rest

Jolteon:
EMOM 30
alternate between
12/9 Calories Echo Bike
10 Burpees over Paralettes
Rest

Flareon:
EMOM 30
alternate between
15/12 Calories Echo Bike
12 Burpees over Paralettes
Rest

Samstag - WOD

WOD
5 Rounds for Time
30 Wallballs
20 Toes to Bar

Accessory
2.00 min Couch Stretch
2.00 min Pigeon