Training - KW#38-22

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


Workout
Perform/Compete
Every 4:00 - 7 Rounds
21 Cal Echo Bike
15 Kettlebell Swings 
9 Burpee Box Jump Over 

Vorname Nachname

Hinweis von Moritz

 

I want to sweat:
15/12 Cal Echo Bike
15 Kettlebell Swings 16kg/12kg (russian)
9 Burpee Box Jump Over 24"/20"

I want to perform:
18/15 Cal Echo Bike
15 Kettlebell Swings 24kg/16kg (russian)
9 Burpee Box Jump Over 30"/24"

I want to compete:
21/18 Cal Echo Bike
15 Kettlebell Swings 32kg/24kg (russian)
9 Burpee Box Jump Over 36"/30"

Extra Work


Dienstag

WOD


Workout
Perform/Compete
Teams of 2 - 10 Rounds for Time - Split anyhow
10 Weighted Strict Pullups
20 BW Bench Press
30 Double Kettlebell Front Squats

Vorname Nachname

Hinweis von Moritz

I want to sweat:
10 Ring Rows
20 Bench Press 40kg/30kg
30 Double Kettlebell Front Squats 2x12kg/2x8kg

I want to perform:
10 Strict Pullups
20 Bench Press 60kg/40kg
30 Double Kettlebell Front Squats 2x24kg/2x16kg

I want to compete:
10 Strict Weighted Pullups 20lbs Medball/16lbs Medball
20 Bench Press avg. BW/66% avg. BW
30 Double Kettlebell Front Squats 2x32kg/2x24kg

Extra Work


Mittwoch

WOD


Workout
Perform/Compete
8 Rounds for Time:
20 Abmat Situps
400m Run
60 Double Unders

Vorname Nachname

Hinweis von Moritz


 

I want to sweat:
10 Situps
400m Run
100 Single Unders

I want to perform:
15 Situps
400m Run
40 Double Unders

I want to compete:
20 Abmat Situps
400m Run
60 Double Unders

Extra Work


Donnerstag

WOD


Workout:
In Teams of Two - You go I Go
20 Rounds for Time
5 Deadlifts
10+10 Single Arm Dumbbell Push Press

Vorname Nachname

Hinweis von Moritz

I want to sweat:
Deadlifts 70kg/47.5kg
Singe Arm Dumbbell Push Press 15kg/10kg

I want to perform:
Deadlifts 120kg/80kg
Singe Arm Dumbbell Push Press 22.5kg/15kg

I want to compete:
Deadlifts 150kg/105kg
Singe Arm Dumbbell Push Press 30kg/20kg

Extra Work


Freitag

WOD


Workout
Perform/Compete
3 Sets:
21-15-9
Wall Balls
12-9-6
Toes to Bar

3:00 Rest b/t Sets

Vorname Nachname

Hinweis von Moritz

I want to sweat:
12-9-6
Wall Balls 14lbs/10lbs
Knee Raises

I want to perform:
15-12-9
Wall Balls 20lbs/14lbs
12-9-6
Knees to Elbow

I want to compete:
21-15-9 20lbs/14lbs
Wall Balls
12-9-6
Toes to Bar

Accessory
Perform/Compete
3 Sets:
15 Romanian Deadlifts (DBs, KBs oder Barbell)
10 Wide Grip Ring Rows/Ring Face Pulls

Extra Work


Samstag

WOD


Class WOD
Perform/Compete
Row 1000m 
30 Power Snatches
Row 1000m
20 Power Snatches
Row 1000m
10 Power Snatches

Vorname Nachname

Hinweis von Moritz

I want to sweat:
3 Rounds:
Row 750m
15 Power Snatches 20kg/15kg

I want to perform:
30 Power Snatches 30kg/20kg
20 Power Snatches 45kg/30kg
10 Power Snatches 60kg/40kg

I want to compete:
30 Power Snatches 40kg/30kg
20 Power Snatches 60kg/40kg
10 Power Snatches 80kg/55kg

Accessory
Perform/Compete
3 Sets:
10-12 Bent over Row (Barbell)
10 Pike Up on Rower

Extra Work


Sonntag

WOD



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