Training - KW#47-22 - 11/20/2022

Montag - WOD

Workout
Every 2:30x8 (20 Minuten)
Double Unders
Toes to Bar
Hang Squat Cleans

I want to sweat:
80 Single Unders
8 Knee Raises
4 Hang Squat Cleans 35kg/25kg

I want to perform:
40 Double Unders
8 Toes to Bar
4 Hang Squat Cleans 70kg/47.5kg

I want to compete:
40 Double Unders
12 Toes to Bar
4 Hang Squat Cleans 90kg/60kg

Dienstag - WOD

Workout
In Teams of three
30 min - Rotate every minute between
Calories Echo Bike
Burpees over Parallette
Rest

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

I want to sweat:
13cal/10cal Echo Bike
8 Burpees over Parallette

I want to perform:
15cal/12cal Echo Bike
12 Burpees over Parallette

I want to compete:
20cal/16cal Echo Bike
15 Burpees over Parallette

Accessory
Perform/Compete
10-10-8-8
Dumbbell Shoulder Press
Dumbbell Rows

Mittwoch - WOD

Workout
Heavy Day
Overhead Squats
7-5-3-1

Körperpflege
3 Runden
8/8 Front Foot elevated Lunges (Weighted)
16 Leg Curls
1:00 Min Plank

I want to sweat:
5-5-5-5-5 Overhead Squats
→ Etwas mehr Volumen, leichte bis moderate Last: Fokus auf "Mechanics"

I want to perform:
Overhead Squats
7-5-3-1

I want to compete:
Overhead Squats
7-5-3-1

Donnerstag - WOD

Workout:
Teams of 2 - Switch anyhow
6 Rounds for Time
48/40 cal Row
24 single arm devil presses
12 Strict pull ups

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

I want to sweat:
36cal/32cal Row
Single Arm Devil Presses 12.5kg/7.5kg
Ring Rows

I want to perform:
48cal/40cal Row
Single Arm Devil Presses 22.5kg/15kg
10 Strict-/Feet Elevated Pullups

I want to compete:
48cal/40cal Row
Single Arm Devil Presses 30kg/22.5kg
18 Strict Pullups

Freitag - WOD

Workout
Heavy Part - Bench Press
In 15:00 work up to a heavy Double

2-3 Back Off Sets @ 85-90%

MetCon
5 Rounds for Time:
20 Kettlebell Swings 
20 Back Step Goblet Lunges
20 Push Ups

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

I want to sweat:
20 Kettlebell Swings 16kg/12kg
20 Back Step Goblet Lunges 16kg/12kg
20 Box Push Ups

I want to perform:
20 Kettlebell Swings 24kg/16kg
20 Back Step Goblet Lunges 24kg/16kg
20 Push Ups

I want to compete:
20 Kettlebell Swings 32kg/24kg
20 Back Step Goblet Lunges 32kg/24kg
20 Parallette Push Ups

Samstag - WOD

Workout
For Time
20-16-12-8-4
Handstand Pushups

400m Run before each Round
 

I want to sweat:
Pike Push Ups oder Dumbbell Push Press

I want to perform:
Kipping Handstand Pushups

I want to compete:
Deficit Kipping HSPU oder Strict HSPU

Accessory
Perform/Compete
3 Sets:
15-15-15
Lateral Raises
Biceps Curls
Triceps Extensions

Sonntag - WOD