Training - KW#29-22

Constantly varied, not random

Moritz

Moritz Wellhöner

Classes + Extra Work - KW#29-22
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:
AMRAP20'
5 Strict Pullups
10 Dips
15 Box Jumps

Vorname Nachname

Hinweis von Moritz


I want to sweat:
6 Ring Rows
9 Box Push Ups
12 Box Jumps 20"/24"

I want to perform:
5 Strict Pullups
10 Dips
15 Box Jumps 24"/20"

I want to compete:
5 Strict Pullups /w Medball 20lbs/14lbs
10 Ring Dips
15 Box Jumps 30"/24"

Goal: 10 Rounds

 

Bodybuilding
3 Sets each:
10-15 Lateral Raises
10-15 Biceps Curls
10-15 Triceps Extensions

Dienstag

WOD


Workout:
8 Rounds for Time:
500m Row
50 Double Unders
25 Push Ups

Vorname Nachname

Hinweis von Moritz


I want to sweat:
400m Row
100 Single Unders
20 Box Push Ups

I want to perform:
400m Row
40 Double Unders
20 Push Ups

I want to compete:
500m Row
50 Double Unders
25 Push Ups

Accessory
2-3 Rounds
10 Banded Pass Throughs
15 Banded Good Mornings

Mittwoch

WOD


2 Rounds - Rest 3:00 b/w Rounds:
10 Toes to Bar
10 Power Cleans

10 Toes to Bar
8 Power Cleans

10 Toes to Bar
6 Power Cleans

10 Toes to bar
4 Power Cleans

10 Toes to Bar
2 Power Cleans

Vorname Nachname

Hinweis von Moritz


I want to sweat:
Knees to Elbow: 6 / Knee Raises: 8
Power Cleans: 
Mädel: 15kg – 20kg – 25kg – 30kg – 35kg
Knaben: 35kg – 42.5kg – 50kg – 55kg – 60kg

I want to perform:
Toes to Bar: 8 /  Knees to Elbow: 10
Power Cleans: 
Mädchen: 35kg - 42.5kg - 55kg - 62.5kg - 70kg
Jungs: 50kg - 65kg - 80kg - 90kg - 100kg

I want to compete:
Power Cleans: 
Frauen: 40kg - 55kg - 70kg - 80kg - 90kg
Männer: 60kg - 80kg - 100kg - 110kg - 120kg

Accessory
2-3 Sets
15 Z-Seated Single Arm Dumbbell Press
12 Kossack Squats

OLY-Class
In 15:00 hocharbeiten aufeinen schweren Satz aus 2 Squat Snatch

EMOM10
1x Snatch Pull + 1x Power Snatch @ 70% des schweren 2er Satz

Donnerstag

WOD


Workout:
Teams of 2: 
3 Rounds for Time: 
1000m Run (together)
100 Wall Balls (shared)
100 Abmat Situps (shared)

Vorname Nachname

Hinweis von Moritz


I want to sweat:
750m Run (together)
75 Wall Balls 10/14lbs (shared)
75 Abmat Situps (shared)

I want to perform:
1000m Run (together)
100 Wall Balls (shared)
100 Abmat Situps (shared)

I want to compete:
1000m Run (together)
100 Wall Balls (shared)
100 Abmat Situps (shared)

Accessory
3 Sets:
12-15 Face Pulls
1:00 Couch Stretch

Freitag

WOD


Workout:
Every 4:00 - 5 Sets
20/16 Cal Echo Bike
15 Pullups
10+10 Single Arm Dumbbell Push Press 25kg/17.5kg

Goal: Rounds sub 2:30

Vorname Nachname

Hinweis von Moritz


I want to sweat:
12/9 Cal Bike
10 Jumping Pullups
10+10 Single Arm Dumbbell Push Press 12.5kg/7.5kg

I want to perform:
17/13 Cal Echo Bike
10 Pullups
10+10 Single Arm Dumbbell Push Press 20kg/12.5kg

I want to compete:
20/16 Cal Echo Bike
15 Pullups
10+10 Single Arm Dumbbell Push Press 25kg/17.5kg

Accessory
3 Rounds - for Quality
10 Half Kneeling Shoulder Press
10 Strict Toes to Bar

Extra Work


Samstag

WOD


Workout:
5 Rounds - Rest 2:00 b/w Rounds
250m Row
10 Thrusters 
250m Row
10 Thrusters 

Time Cap per Round: 5:30

Vorname Nachname

Hinweis von Moritz


I want to sweat: 
200m Row
7 Thrusters 20kg/15kg

I want to perform:
250m Row
10 Thrusters 30kg/20kg

I want to compete:
250m Row
10 Thrusters 42.5kg/30kg

Accessory
Cool Down

 

Sonntag