Training - KW#38-23 - 9/14/2023

Class WOD
Perform/Compete
Workout
AMRAP20
Partner Relay Deadlift Ladder

Calories on a Machine
4 Deadlifts

Flow:
Partner/-in A X Cal + 4 Deadlifts
Partner/-in B X Cal + 4 Deadlifts
Gewicht erhöhen
etc.

Goal: 8+ Runden pro Person

Sobald eine Steigerung nicht mehr möglich ist, mit der oder der letzten Last weitermachen bis die 20 Minuten erreicht sind.

I want to sweat:
9/7 Cal Echo Bike
4 Deadlifts

Bleibende Last: 60kg/40kg 

I want to perform:
12/9 Cal Echo Bike
4 Deadlifts

Start bei: 60kg/40kg
+7.5kg/+5kg jede Runde

I want to compete:
12/9 Cal Ski Erg
4 Deadlifts

Accessory
2-4 Sets:
10 Strict Toes to Bar/Strict Knees to Elbow/Strict Knee Raises
10 Wide Grip Ring Rows

Class WOD 
Perform/Compete
Workout 
Every 3:00 - 7 Sets
Double Unders
Handstand Pushups
Toes to Bar 

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

I want to sweat:
5 Double Unders + 2 Zwischensprünge
10 Shoulder Press
10 Knee Raises

I want to perform:
15 Double Unders
10 Handstand Push Ups
10 Knees to Elbow

I want to compete:
50 Double Unders
15 Handstand Pushups
15 Toes to Bar

Unbroken

Class WOD
Perform/Compete
Workout A
In 15:00 work up to a heavy Set of 3 Pause Front Squats

Workout B
AMRAP16
Calories Row
Wall Balls
Burpees

I want to sweat:
12/9 Cal Row
9 Wall Balls 14lbs/10lbs
6 Burpees

I want to perform:
15/12 Cal Row
12 Wall Balls 20lbs/14lbs
9 Burpees

I want to compete:
15/12 Cal Row
12 Wall Balls 30lbs/20lbs
9 Burpees

Accessory
2 x 90 sec
Couch-/Dragon Stretch
Pigeon

MetCon/Class WOD
Perform/Compete
Workout:
Teams of 2 - 2 Rounds for Time - Split anyhow

60 Double Kettlebell Snatches
60 Double Kettlebell Thrusters
60 Double Kettlebell Clean & Jerks

I want to sweat:
One Arm: 16kg/12kg

I want to perform:
 24kg/16kg

I want to compete:
28kg/20kg

MetCon/Class WOD
Perform/Compete
Workout
25-20-15-10-5
Box Jumps
20-16-12-8-4
Strict Dips
15-12-9-6-3
Strict Pullups

I want to sweat:
Box 20"/3-4 Bumper 20kg
Push Ups
Ring Rows/Feet elevated Pull Ups

I want to perform:
Box 24"/20"
15-12-9-6-3 Dips
10-8-6-4-2 Pull Ups

I want to compete:
30"/24"

Accessory
2-4 Sets:
15-20 Dumbbell Flies
10-15 Dumbbell Rows

Class WOD
Perform/Compete
Workout
For Time
1000m Run
15 Squat Clean Thrusters
1000m Run
12 Squat Clean Thrusters
1000m Run
9 Squat Clean Thrusters

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

I want to sweat:
Jede Runde 15 Thrusters 40kg/30kg

Ohne Squat Clean

I want to perform:
40kg/30kg
55kg/37.5kg
70kg/45kg

I want to compete:
60kg/40kg
75kg/50kg
90kg/60kg

Accessory 
3 Sets for Quality
12 Lateral Raises
12 Biceps Curls
12 Triceps Extensions

2 Sets of Couch Stretch & Pigeon

Sunday Mash (Class)
Team Workout
For time: 
100 Toes-to-bars 
100 Bumper Plate Ground-to-Overheads, 20kg/15kg 
75/50 Assault Bike Calories

In Teams of 2 While one person does T2B, one has to hold the Plate overhead. While one person does Plate Ground to Overhead, the other one has to hang on the bar. While one person does Assault Bike Calories, the other one has to do a Wallsit. Every time you switch, the person that now is doing the static movement, has to do a 20m Shuttle Sprint.

Teams of 2 Switch after every full round. While you rest, perform 30 Double Unders.