Training - KW#42-23 - 10/14/2023

Class WOD
Perform/Compete
Workout
Every 4:00 - 5 Sets
500m Row/1500m Echo Bike/1000m C2 Bike/400m Ski
Toes to Bar
Handstand Pushups
 

I want to sweat:
10 Knee Raises
10 Push Ups

I want to perform:
10 Toes to Bar
10 Kipping Handstand Push Ups

I want to compete:
15 Toes to Bar
15 Strict Handstand Pushups

Accessory
3 Sets
15 Banded Good Mornings
15 Face Pulls

Class WOD 
Perform/Compete
Power
In 10 Sets: 
Hocharbeiten auf einen Box Jump maximaler Höhe.

Strength
7-5-3-1-7-5-3-1
Deadlifts

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
Perform/Compete
3 Sets:
12-15 Weighted Situps
12-15 Single Leg Bulgarian Split Squats

Class WOD
Perform/Compete
Workout
3 Rounds
2000m Row
40 Dips

I want to sweat:
1600m Row
24-32 Push Ups

I want to perform:
25 Dips

I want to compete:
40 Dips

Accessory
Perform/Compete
2-3 Sets:
15-20 Dumbbell Bench Press
12-15 Dumbbell Row

MetCon/Class WOD
Perform/Compete
Workout:
16 Rounds - YGIG
6/6 Dumbbell Push Press
12 Pull Ups
48 Double Unders

I want to sweat:
15kg/10kg

I want to perform:
22.5kg/15kg

I want to compete:
30kg/20kg

Accessory
Perform/Compete
3x12 Half Kneeling Presses + 5 Windmills
3x15 Bent over Lateral Raises

MetCon/Class WOD
Perform/Compete
Primer
Work up to a moderate Set of 3 Overhead Squats

Workout
E3MOMx6
Burpees over the Bar
Overhead Squats

I want to sweat:
14 Burpees over the Bar
7 Overhead Squats 35kg/24kg

I want to perform:
16 Burpees over the Bar
8 Overhead Squats 50kg/35kg

I want to compete:
18 Burpees over the Bar
9 Overhead Squats 60kg/40kg

Accessory
Perform/Compete
2-4 Sets:
30 Banded Leg Curls
20 Dead Bugs

Class WOD
Perform/Compete
Workout
Every 3:00 - 7 Sets
Cal Echo Bike
Bench Press

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

I want to sweat:
13/10 Cal Echo Bike 
8 Bench Press 40kg/30kg

I want to perform:
15/12 Cal Echo Bike 
8 Bench Press 60kg/40kg

I want to compete:
18/15 Cal Echo Bike 
9 Bench Press 85kg/57.5kg

Accessory 
3 Sets for Quality
3x15+ Dumbbell Flies
3x12 Ring Rows

Sunday Mash (Class)
Team Workout
As many reps as possible in 20 mins of: 
4 Devil Press, 22.5/15kg 
Shuttle Sprint, 10 m 
8 Devil Press, 22.5/15kg  
Shuttle Sprint, 20 m 
12 Devil Press, 22.5/15kg 
Shuttle Sprint, 30 m

In Teams of 2 Partner A: 4 Devil Press Partner B: 1 Shuttle Sprint Partner A: 1 Shuttle Sprint Partner B: 4 Devil Press Next Round 8 Devil Press and 2 Shuttle Sprint and so on.