Training - KW#1-23 - 1/1/2023

Workout 
5 Rounds for Time:
500m Row
15 Front Squats

I want to sweat:
30kg/20kg 

I want to perform:
40kg/30kg

I want to compete:
50kg/35kg

Accessory (Class)
4 Sets:
12-15 Weighted Situps
12-15 Bulgarian Split Squats

Workout:
10-9-…-1 Shoulder To Overhead
1-2-…-10 Toes to Bar

Flow: 
10 S2O - 1 Toes to Bar
9 S2O - 2 Toes to Bar
8 S2O - 3 Toes to Bar

Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.

I want to sweat:
30kg/20kg 
Knee Raises

I want to perform:
45kg/32.5kg 
Knees to Elbow

I want to compete:
62.5kg/42.5kg 
Toes to Bar

Accessory (Class)
Perform/Compete
12-10-8-8
Dumbbell Bench Press
12-10-8-8
Dumbbell Rows

Workout
Every 3:00 - 10 Sets
50 Double Unders
10 Burpee Box Jump Overs

I want to sweat:
50 Single Unders/30 Penguin Jumps
6 Burpee Box Jump Overs 24"/20" (Step Overs)

I want to perform:
35 Double Unders
8 Burpee Box Jump Overs 30"/24"

I want to compete:
50 Double Unders
10 Burpee Box Jump Overs 36"/30"

Accessory (Class)
Perform/Compete
15-20
Lateral Raises
Biceps Curls
Triceps Extensions

Workout:
16 Rounds for Time - You Go I Go
12 Double Kettlebell Deadlifts
9 Double Kettlebell Hang Cleans
6 Double Kettlebell Shoulder to Overhead

Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.

I want to sweat:
Kettlebells 12kg/8kg

I want to perform:
Kettlebells 16kg-20kg/12kg

I want to compete:
Kettlebells 24kg/16kg

Accessory (Class)
Perform/Compete
2-3 Sets:
10-15 Hanging Leg Raises/Knee Raises
10-15 Single Leg Romanian Deadlifts

Workout
10-10-10-10-10
Weighted Dips
Weighted Strict Pullups

Alternate exercises b/t Sets

Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.

I want to sweat:
nA

I want to perform:
nA

I want to compete:
nA

Accessory (Class)
Perform/Compete
3-4 Sets:
12+ Dumbbell Bench Press
12+ Dumbbell/Barbell Rows

Workout
Row 2000m
75 Wall Balls
45 Toes to Bar
60 Alternating Dumbbell Snatches

I want to sweat:
1600m
50 Wall Balls 14lbs/10lbs
35 Knee Raises
40 Alternating Dumbbell Snatches 15kg/10kg

I want to perform:
2000m Row
75 Wall Balls 20lbs/14lbs
45 Toes to Bar
60 Alternating Dumbbell Snatches 22.5kg/15kg

I want to Compete:
2000m Row
75 Wall Balls 20lbs/14lbs
45 Toes to Bar
60 Alternating Dumbbell Snatches 22.5kg/15kg

Accessory (Class)
Perform/Compete
15-15-15
Leg Curls
20-20-20
Banded Face Pulls