Training - KW#12-23 - 3/19/2023

Workout
Teams of 2 - Alternate complete Rounds
For Time
10-8-6-4-2
Deadlifts
Shoulder Press

Flow:
Partner A: 10 Deadlifts
Partner B: 10 Deadlifts
Partner A: 10 Presses
Partner B: 10 Presses
Partner A: 8 Deadlifts […]

I want to sweat:
Deadlift 100kg/70kg
Shoulder Press 40kg/30kg

I want to perform:
Deadlift 120kg/85kg
Shoulder Press 50kg/35kg

I want to compete:
Deadlift 160kg/115kg
Shoulder Press 60kg/40kg

Accessory (Class)
4 Sets:
12-15 Seated Dumbbell Shoulder Press
10-15 Supinated Ring Rows

Workout
5 Rounds for Time:
60 Double Unders
400m Run
20 Push Ups

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

I want to sweat:
60 Single Unders/60 Penguin Jumps
400m Run
15 Box Push Ups

I want to perform:
40 Double Unders
400m Run
10 Push Ups

I want to compete:
60 Double Unders
400m Run
20 Push Ups

Workout:
Every 4:00 - 6 Sets
10 Kettlebell Snatches links
10 Kettlebell Overhead Back Stepping Lunges (linker Arm)
10 Kettlebell Snatches rechts
10 Kettlebell Overhead Back Stepping Lunges (rechter Arm)

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

I want to sweat:
10 Swings 16kg/12kg
10 Goblet Lunges 16kg/12kg
10 Swings 16kg/12kg
10 Goblet Lunges 16kg/12kg

I want to perform:
Kettlebell16-20kg/12-16kg

I want to compete:
Kettlebell 24kg/16kg

MetCon/Class WOD (Class)
Perform/Compete
Workout
In Teams of Two - alternate complete Rounds
20 Runden
10 Toes to Bar
5 Overhead Squats

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

I want to sweat:
7 Knees to Elbow
5 Overhead Squats 40kg/30kg

I want to perform:
7 Toes to Bar
5 Overhead Squats 60kg/40kg

I want to compete:
10 Toes to Bar
5 Overhead Squats 80kg/55kg

Accessory
Perform/Compete
3-4 Sets:
12+ Banded Leg Curls
20-30sec/Side Side Plank/Star Plank

Workout
AMRAP20
20 Cal Row
15 Box Jump Overs
10 Push Press

I want to sweat:
16/12 Cal Row
10 Box Jump Overs 20"/20" (Step Overs allowed)
Push Press 35kg/20kg

I want to perform:
20/16 Cal Row
10 Box Jump Overs 24"/20"
Push Press 50kg/35kg

I want to compete:
20/16 Cal Row
10 Box Jump Overs 24"/20"
Push Press 70kg/47.55kg

Accessory (Class)
Perform/Compete
3-4 Sets:
15 Biceps Curls
15 Triceps Extensions
 

Workout
Every 4:00 - 8 Sets
20 Cal Echo Bike
10 Bench Press

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

I want to sweat:
12/9 Cal
10 Bench Press 50kg/35kg

I want to perform:
16/12 Cal
10 Bench Press 70kg/47.5kg

I want to compete:
16/12 Cal
10 Bench Press x1.0 BW/x0.8 BW