Training - KW#19-23 - 5/6/2023

"Helen"
3 Rounds for Time:
400m Run
21 Kettlebell Swings
12 Pullups

I want to sweat:
400m Run
21 Russian Swings 16kg/12kg
12 Jumping Pullups

I want to perform:
400m Run
21 American Swings 24kg/16kg
12 Pullups

I want to compete:
400m Run
21 American Swings 32kg/24kg
12 Chest to Bar Pullups

Accessory (Class)
3-4 Sets:
12-15 Bench Press
10-15 Wide Grip Ring Rows

Workout
EMOM32
1. 50 Double Unders
2. 15 Toes to Bar
3. 10 Burpee Box Jump Overs
4. Rest

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

I want to sweat:
40sec Double Under Practice
10 Knee Raises
7 Burpee Box Jump Overs 20"/20"

I want to perform:
35 Double Unders
10 Toes to Bar
10 Burpee Box Jump Overs 24"/20"

I want to compete:
50 Double Unders
15 Toes to Bar
10 Burpee Box Jump Overs 30"/24"

Accessory 
Perform/Compete
3 Sets each
12-15 Bulgarian Split Squats
10-15 Banded Good Mornings

Workout 
Teams of 2 - Share anyhow
100-80-60-40-20-40-60-80-100
Cal Row
50-40-30-20-10-20-30-40-50
Dips

I want to sweat:
75-60-45-30-15-30-45-60-75
Cal Row
Push Ups

I want to perform:
Parallel Bar Dips

I want to compete:
Ring Dips

MetCon/Class WOD (Class)
Perform/Compete
Teams of 2 - You go, I go

AMRAP20
10/8 Cal Echo Bike
5 Devil Presses

I want to sweat:
8/6 Cal
4 Devil Press 2x10kg/2x7.5kg

I want to perform:
10/8 Cal
5 Devil Press 2x15kg/2x10kg

I want to compete:
10/8 Cal
5 Devil Press 2x22.5kg/2x15kg

Accessory (Class)
Perform/Compete
3 Sets:
10-15 Dumbbell Z-Press
10-15 Weighted Situps

https://www.youtube.com/live/o-xRwS98jH8?feature=share

Workout
Work up to a 1RM Front Squat

Back Off Sets:
2x10 @ 70%

1xME @ 70% 

ME = Maximum Effort

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

I want to sweat:
heavy day

I want to perform:
heavy day

I want to compete:
heavy day

 Accessory (Class)
Perform/Compete
3-4 Sets:
10-12 Kossack Squats
10-12 Bulgarian Split Squats

https://www.youtube.com/live/x43RKTi3Vzk?feature=share

Workout
For time:
10-8-6-4-2-4-6-8-10 Deadlifts
400m Run before each Set

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

I want to sweat:
40kg/30kg - 55kg/40kg - 70kg/50kg - 85kg/60kg - 100kg/70kg

I want to perform:
60kg/40kg - 80kg/55kg - 100kg/70kg - 120kg/85kg - 140kg/100kg

I want to compete:
100kg/70kg - 120kg/85kg - 140kg/100kg - 160kg/115kg - 180kg/130kg

Accessory
3-4 Sets:
10-15 Bench Press
8-12 Strict Pullups