Classes + Extra Work - KW#23-22
In diesem Post findet ihr das Training für nächste Woche. Wo ist das Extra Work hin? - Das Extra Work hat sich nun hinter einer Paywall versteckt. Als Mitglieder habt ihr per Mail einen Code bekommen, mit dem ihr darauf zugreifen könnt.
Extra Template
Heute geht unser neuer Trainings-Block los!
Die beiden Schwerpunkte werden hier auf Olympic Weightlifting und Gymnastics Skills liegen!
Schreibt uns bei Fragen zum Programm gerne über das Kontakformular oder direkt über unseren Discord Server!
Montag
Dienstag
WOD
Sweat-Fest-Prep
3 Rounds for Time
60 Double Unders
600m Row
1k Run
Hinweis von Moritz
I want to Sweat:
40 Penguin Jumps
400m Row
1k Run
40 Penguin Jumps
400m Row
1k Run
40 Double Unders
400m Row
I want to perform:
3 Rounds for Time
40 Penguin Jumps
400m Row
1k Run
I want to compete:
3 Rounds for Time
60 Double Unders
600m Row
1k Run
Timecap 35min
Mittwoch
WOD
Every 3 min x7 (21min)
Dumbbell Snatches
Burpees over the DB
Toes to Bar
Hinweis von Moritz
I want to sweat:
Every 3 min x7 (21min)
16 Dumbbell Snatches 15/10kg
8 Burpees over the DB
8 Knee Raises
I want to perform:
18 Dumbbell Snatches 22,5/15kg
9 Burpees over the DB
9 Toes to Bar
I want to compete:
20 Dumbbell Snatches 30/20kg
10 Burpees over the DB
10 Toes to Bar
OLY-Class
Work Up to a Heavy Double Squat Clean
into
1x Hang Clean + 1x Low Hang Clean + 1x Power Clean @ 60% (vom heavy Squat Clean)
Work Up to a heavy triple push Jerk/SplitJerk
Donnerstag
WOD
Team Wod Thursday
In Teams of 2 - Alternate full Rounds
20 Rounds
20/16 Cal Row
10 Bench Press
Hinweis von Moritz
I want to sweat:
In Teams of 2 - Alternate full Rounds
20 Rounds
16/12 Cal Row
8 Bench Press 35/25kg
I want to perform:
In Teams of 2 - Alternate full Rounds
20 Rounds
20/16 Cal Row
10 Bench Press 60/40kg
I want to compete:
In Teams of 2 - Alternate full Rounds
20 Rounds
20/16 Cal Row
10 Bench Press 75/50kg
Freitag
WOD
For Time
50 Wall Balls
40 Pull Ups
50 Wall Balls
20 Chest to Bar Pull Ups
50 Wall Balls
10 Bar Muscle Ups
Hinweis von Moritz
I want to sweat:
For Time
40 Wall Balls
30 Jumping Pull Ups
30 Wall Balls
20 Jumping Chest to Bar Pull Ups
20 Wall Balls
10 Negative Pull Ups
I want to perform:
For Time
40 Wall Balls
30 Pull Ups
40 Wall Balls
15 Chest to Bar Pull Ups
40 Wall Balls
5 Bar Muscle Ups
I want to compete:
For Time
50 Wall Balls
40 Pull Ups
50 Wall Balls
20 Chest to Bar Pull Ups
50 Wall Balls
10 Bar Muscle Ups
Extra Work
Samstag
WOD
In Teams of 3- Waterfall
5 Rounds Each
20/16 cal Echo Bike
10 Burpees over Paralettes
5 Power Snatches
Hinweis von Moritz
I want to sweat:
In Teams of 3- Waterfall
5 Rounds Each
14/10 cal Echo Bike
7 Burpees over Paralettes
4 Power Snatches 35/25kg
I want to perform:
In Teams of 3- Waterfall
5 Rounds Each
16/12 cal Echo Bike
8 Burpees over Paralettes
4 Power Snatches 50/35kg
I want to compete:
In Teams of 3- Waterfall
5 Rounds Each
20/16 cal Echo Bike
10 Burpees over Paralettes
5 Power Snatches 70/47,5kg
Hinweis von Moritz
Wählt das Gewicht so, dass ihr -wenn ihr müsstet- damit 15 Wiederholungen touch & go schaffen würdet