Training - KW#14-23 - 4/1/2023

Workout
Every 6:00 - 5 Sets
400m Run
9 Deadlifts
7 Hang Power Cleans
5 Shoulder to Overhead

I want to sweat:
45kg/30kg
 

I want to perform:
60kg/40kg

I want to compete:
70kg/55kg

Workout
Teams of 3 Waterfall 
Accumulate 300 Reps of Bench Press @ avg. BW / avg. BW x0.8

15/12 Cal Echo Bike Buy In before each Set

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

I want to sweat:
Bench Press: 50kg/35kg
12/9 Cal Buy In

I want to perform:
Bench Press: 70kg/47.5kg
15/12 Cal Buy In

I want to compete:
Bench Press: avg. BW / avg. BW x0.8
15/12 Cal Buy In

Workout
In Teams of 3- Waterfall
6 Rounds for Time
Cal Cardio
Farmers Carry
Weighted Box Step Overs

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

I want to sweat:
12/9 Cal Row
40m Farmers Carry 20kg/16kg
10 Weighted Box Step Overs 15kg/10kg

I want to perform:
15/12 Cal Row
40m Front Rack Carry 32kg/24kg
10 Weighted Box Step Overs 30kg/20kg

I want to compete:
15/12 Cal Ski Erg
40m Mixed Rack Carry 32kg/24kg
10 Weighted Box Step Overs 30kg/20kg

Accessory (Class)
Perform/Compete
2-3 Sets:
12-15 Seated Dumbbell Press
10-12 Dumbbell Row

Class WOD (Class)
Perform/Compete
Strength
20:00 to work up to a heavy Set of 5 Back Squats

Back off: 3x5 @ 80-90% 5RM

MetCon
10 Rounds for Time in Teams of 2 - Alternate complete Rounds
15 Kettlebell Swings
15 Burpees

I want to sweat:
12+12
16kg/12kg

I want to perform:
24kg/16kg

I want to compete:
32kg/24kg

Workout
Every 6:00 - 5 Rounds
60 Double Unders
30 Cal Row
15 Toes to Bar

I want to sweat:
0:45sek Double Unders Practice
21cal/16Cal
12 Knee Raises/9 Knees to Elbow

I want to perform:
48 Double Unders
24cal/20Cal
12 Toes to Bar

I want to compete:
60 Double Unders
30cal/24Cal
15 Toes to Bar
 

Workout
3 Rounds for Time:
1000m Run
25 Pull Ups
50 Push Ups
75 Air Squats

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

I want to sweat:
20 Ring Rows
40 Box Push Ups
60 Squats to Medball

I want to perform:
25 Pull Ups
50 Push Ups
75 Air Squats

I want to compete:
+10kg Weight Vest