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
Dienstag
WOD
Teams of 2 - You go, I go:
6 Rounds each (12 Total)
Double Unders
Toes to Bar
Single Arm Dumbbell Push Press
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
Mittwoch
WOD
EMOM28 (=7 Runden)
1. Cal Row
2. Ring Dips
3. Cal Ski/Echo Bike
4. Wall Balls
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
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
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
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
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
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
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