Training - KW#24-22

Constantly varied, not random

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Moritz Wellhöner

12.6.2022

Classes + Extra Work - KW#24-22
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 
Seit einer Woche sind wir in unserem neuen Trainingsblock mit Fokus auf Olympic Weightlifting und Gymnastics Skills. Hier ist Geduld gefragt und es gilt: üben, üben, üben.

Schreibt uns bei Fragen zum Programm gerne über das Kontakformular oder direkt über unseren Discord Server!
 

 

Montag

WOD


Workout:
In Teams of 2
6 Rounds for Time
400m Run
12 Clusters

Vorname Nachname

Hinweis von Moritz


Zusammen laufen. Clusters dürfen geteilt werden. 

I want to sweat:
In Teams of 2
6 Rounds for Time
400m Run
12 Clusters 42.5/30kg

I want to perform:
In Teams of 2
6 Rounds for Time
400m Run
12 Clusters 62.5/42.5kg

I want to compete:
In Teams of 2
6 Rounds for Time
400m Run
12 Clusters 75/50kg


 

Accessory
2-3 Sets
15 Banded Face Pulls
20 Single Leg Alternating V-Ups

Extra Work


Strength
Deadlift DeadliftDeadlift
Incline bla lorem ipsum
Dumbbell Row
Powerlift 99x150 at 99% 1RM
Powerlift 99x150 at 99% 1RM

Dead Stop – no touch and go
2:00 Rest b/t sets

Moritz empfiehlt viel sport
Deadlift 1x4 at 75% 1RM
Bodybuilding
Immer gut ernaehren
Dies ist nur Beispiel text
Dead Stop – no touch and go

Dienstag

WOD


Teams of 2 - You go, I go:
6 Rounds each (12 Total) 
Double Unders
Toes to Bar
Single Arm Dumbbell Push Press

Vorname Nachname

Hinweis von Moritz


I want to Sweat:
36 Penguin Jumps
12 Knee Raises
9+9 Single Arm Dumbbell Push Press 15kg/10kg

I want to perform:
36 Double Unders
6 Toes to Bar + 6 Knees to Elbow
6+6 Single Arm Dumbbell Push Press 22.5kg/15kg

I want to compete:
48 Double Unders
12 Toes to Bar (unbroken)
6+6 Single Arm Dumbbell Push Press 30kg/20kg

 

Extra Work


Strength - Strength
Deadlift 1 Deadlift -2 Deadlift
Powerlift 99x150

Bodybuilding
2:00 Rest b/t sets
2:00 Rest b/t sets2:00 Rest b/t sets
2:00 Rest b/t sets2:00 Rest b/t sets

Moritz empfiehlt viel sport
Deadlift 1x4 at 75% 1RM
Deadlift 1x5 at 65% 1RM

Dead Stop – no touch and go
2:00 Minuten lang viel Obst essen

Dumbbell Row

Mittwoch

WOD


EMOM28 (=7 Runden)
1. Cal Row
2. Ring Dips
3. Cal Ski/Echo Bike
4. Wall Balls

Vorname Nachname

Hinweis von Moritz


I want to sweat:
EMOM28 (=7 Runden)
1. 10/8 Cal Row
2. 8-10 Push Ups
3. 9/7 Cal Ski/Echo Bike
4. 10-12 Wall Balls 14/10lbs

I want to perform:
EMOM28 (=7 Runden)
1. 12/10 Cal Row
2. 4-6 Ring Dips 
3. 10/8 Cal Ski/Echo Bike
4. 12-15 Wall Balls 20/14lbs

I want to compete:
EMOM28 (=7 Runden)
1. 18/14 Cal Row
2. 8-10 Ring Dips 
3. 15/12 Cal Ski/Echo Bike
4. 12-15 Wall Balls 30/20lbs


 

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

Extra Work


Strength - Bodybuilding
Deadlift 1x5 at 65% 1RM
Powerlift 99x150 at 99% 1RM

2:00 Rest b/t sets

Moritz empfiehlt viel sport
Deadlift 1x4 at 75% 1RM
Dead Stop – no touch and go
2:00 Minuten lang viel Obst essen

Bodybuilding
Deadlift 1x5 at 65% 1RM
2:00 Minuten lang viel Obst essen

Bodybuilding
12-10-8-8
Immer gut ernaehren
Dumbbell Row

Donnerstag

WOD


Team Wod Thursday
In Teams of 2 - Alternate full Rounds 
AMRAP20
12 Dumbbell snatches
6 Burpees over the Dumbbell
6 chest to bar Pull ups
 

Vorname Nachname

Hinweis von Moritz


I want to sweat:
In Teams of 2 - Alternate full Rounds 
AMRAP20
12 Dumbbell snatches 22,5/15kg
6 Burpees over the Dumbbell
6 Jumping Pull ups

I want to perform:
In Teams of 2 - Alternate full Rounds 
AMRAP20
10 Dumbbell snatches 30/20kg
6 Burpees over the Dumbbell
6 Pull ups

I want to compete:
In Teams of 2 - Alternate full Rounds 
AMRAP20
12 Dumbbell snatches 35/22.5kg
6 Burpees over the Dumbbell
6 chest to bar Pull ups

Schwere Dumbbell! Goal: Runden EMOM


 

Extra Work


Strength
Deadlift DeadliftDeadlift
Incline bla lorem ipsum
Dumbbell Row
Powerlift 99x150 at 99% 1RM
Powerlift 99x150 at 99% 1RM

Dead Stop – no touch and go
2:00 Rest b/t sets

Moritz empfiehlt viel sport
Deadlift 1x4 at 75% 1RM
Bodybuilding
Immer gut ernaehren
Dies ist nur Beispiel text
Dead Stop – no touch and go

Freitag

WOD


For Time
96 Double Unders
48/40 Cal Row
36 Handstand Push Ups

Rest 3 min

4 Rounds for time
24 Double Unders
12/10 cal Row
9 Handstand Push Ups

Vorname Nachname

Hinweis von Moritz


I want to sweat:
For Time
80 Penguin Jumps
40/32 Cal Row
20 (Pike) Push Ups

Rest 3 min

4 Rounds for time
20 Penguin Jumps
10/8 cal Row
5 (Pike) Push Ups

I want to perform:
For Time
80 Double Unders
40/32 Cal Row
20 Handstand Push Ups

Rest 3 min

4 Rounds for time
20 Double Unders
10/8 cal Row
5 Handstand Push Ups

I want to compete:
For Time
96 Double Unders
48/40 Cal Row
36 Handstand Push Ups

Rest 3 min

4 Rounds for time
24 Double Unders
12/10 cal Row
9 Handstand Push Ups

Extra Work


Samstag

WOD


Strength: 
In 10 minutes complete 3-5 Sets Strict Pull Ups/(Feet elevated) Ring Rows

Workout
5 Rounds for Time
15 Burpee Box Jump Over
15 Toes to Bar

Vorname Nachname

Hinweis von Moritz


I want to sweat: 
5 Rounds for Time
10 Burpee Box Jump Over
10 Knee Raises

I want to perform:
5 Rounds for Time
12 Burpee Box Jump Over
12 Toes to Bar

I want to compete:
5 Rounds for Time
15 Burpee Box Jump Over
15 Toes to Bar

 

Extra Work


Strength - Bodybuilding
Deadlift 1x5 at 65% 1RM
Powerlift 99x150 at 99% 1RM

2:00 Rest b/t sets

Moritz empfiehlt viel sport
Deadlift 1x4 at 75% 1RM
Dead Stop – no touch and go
2:00 Minuten lang viel Obst essen

Bodybuilding
Deadlift 1x5 at 65% 1RM
2:00 Minuten lang viel Obst essen

Bodybuilding
12-10-8-8
Immer gut ernaehren
Dumbbell Row

Sonntag

WOD


Team WOD Sunday!

For Time - in Teams of 3

100 Wall Balls 20/14
100 Pullups
100 Abmat Situps
200 Air Squats
100 Push Ups
100 Calories Echo Bike
100 Kettlebell Swings 24kg/16kg


Strength
Deadlift DeadliftDeadlift
Incline bla lorem ipsum
Dumbbell Row
Powerlift 99x150 at 99% 1RM
Powerlift 99x150 at 99% 1RM

Dead Stop – no touch and go
2:00 Rest b/t sets

Moritz empfiehlt viel sport
Deadlift 1x4 at 75% 1RM
Bodybuilding
Immer gut ernaehren
Dies ist nur Beispiel text
Dead Stop – no touch and go