Training - KW#37-22

Constantly varied, not random

Moritz

Moritz Wellhöner

Classes + Extra Work - KW#37-22
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 
Wir haben letzte Woche den letzten Cycle beendet und werden jetzt in eine Maintaining-Phase gehen.

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

Montag

WOD


MetCon/Class WOD
Cindy XXX
AMRAP20
10 Pull-Ups
20 Push-Ups
30 Air Squats

15 Pullups
30 Push Ups
45 Air Squats

20 Pullups
40 Pushups
60 Air Squats

25 Pullups
50 Push Ups
75 Air Squats

30 Pullups
60 Push Ups
90 Air Squats

Vorname Nachname

Hinweis von Moritz

 

I want to sweat:
5 Jumping Pullups
10 Box Push Ups
15 Air Squats

7 Jumping Pullups
14 Box Push Ups
21 Air Squats

9 Jumping Pullups
18 Box Push Ups
27 Air Squats

11 Jumping Pullups
22 Box Push Ups
33 Air Squats

13 Jumping Pullups
26 Box Push Ups
39 Air Squats

I want to perform:
7 Pullups
14 Push Ups
21 Air Squats

10 Pullups
20 Push Ups
30 Air Squats

13 Pullups
26 Push Ups
39 Air Squats

16 Pullups
32 Push Ups
48 Air Squats

19 Pullups
38 Push Ups
57 Air Squats

I want to compete:
10 Pull-Ups
20 Push-Ups
30 Air Squats

15 Pullups
30 Push Ups
45 Air Squats

20 Pullups
40 Pushups
60 Air Squats

25 Pullups
50 Push Ups
75 Air Squats

30 Pullups
60 Push Ups
90 Air Squats

Accessory
3 Sets
15 Dumbbell Shoulder Press
15 Ring Rows/Dumbbell Rows

Dienstag

WOD


MetCon/Class WOD
Perform/Compete
Every 6:00 - 6 Sets
Cal Echo Bike
Abmat Situps
Burpee Box Jump Overs

Vorname Nachname

Hinweis von Moritz

I want to sweat:
18/15 Cal Echo Bike
12 Abmat Situps
9 Burpee Box Jump Overs 20"/20"

I want to perform:
24/21 Cal Echo Bike
12 Abmat Situps
12 Burpee Box Jump Overs 24"/20"

I want to compete:
30/25 Cal Echo Bike
15 Abmat Situps
15 Burpee Box Jump Overs 24"/20"

Mittwoch

WOD


 

MetCon/Class WOD
Perform/Compete
Teams of 2 - AMRAP20 - You Go, I Go!
Thrusters
Double Unders

Vorname Nachname

Hinweis von Moritz

 

I want to sweat:
9 Thrusters 20kg/15kg
9 Double Unders mit 2 Zwischensprüngen (Single Unders)

I want to perform:
9 Thrusters 30kg/20kg
21 Double Unders

I want to compete:
9 Thrusters 42.5kg/30kg
35 Double Unders

Accessory
Perform/Compete
3 Sets:
12-15 Lateral Raises
12-15 Biceps Curls
12-15 Triceps Extensions (overhead)

 

OLY
EMOM aus 1x Hang Squat snatch + 1x Squat Snatch  für 15 Minuten

5x First pull für 5 Sets

Donnerstag

WOD


Workout:
5 Rounds
400m Run
Dips
Toes to Bar

Vorname Nachname

Hinweis von Moritz

I want to sweat:
400m Run
15 Push Ups
12 Knee Raises

I want to perform:
400m Run
6 Dips
6 Parallette Push Ups
12 Knees to Elbow

I want to compete:
400m Run
15 Dips
12 Toes to Bar

Accessory
3 Sets:
12 Dumbbell-/Plate Flies
12 Good Mornings/Romanian Deadlifts

Freitag

WOD


MetCon/Class WOD
Perform/Compete
Teams of 2 - For Time:
50 Cal Row (split)
40 Cleans (split)
50 Cal Row (split)
30 Cleans (split)
50 Cal Row (split)
20 Cleans (split)
50 Cal Row (split)
10 Cleans (split)

Vorname Nachname

Hinweis von Moritz

I want to sweat:
40 Cleans 40kg/30kg
30 Cleans 50kg/35kg
20 Cleans 60kg/40kg
10 Cleans 70kg/45kg

I want to perform:
40 Cleans 70kg/47.5kg
30 Cleans 80kg/55kg
20 Cleans 90kg/60kg
10 Cleans 100kg/67.5kg

I want to compete:
40 Cleans 100kg/65kg
30 Cleans 110kg/72.5kg
20 Cleans 120kg/80kg
10 Cleans 130kg/87.5kg

Accessory
Perform/Compete
Stretching

Samstag

WOD


Class WOD
Perform/Compete
6 Rounds
12 Back Step Lunges
12 Burpees
12 Back Step Lunges
12 Strict Pullups

Vorname Nachname

Hinweis von Moritz

I want to sweat:
Lunges: 20kg/15kg
9 Ring Rows

I want to perform:
Lunges: 30kg/20kg
9 Strict Pullups

I want to compete:
Lunges: 40kg/30kg
12 Strict Pullups - mind 7 Pullups im Workout

Accessory
Perform/Compete
3 Sets:
15 Wide Ring Rows
10 Weighted Situps