Training - KW#52-23 - 12/23/2023

Class WOD (Class)
Perform/Compete
Workout
Frohe Weihnachten

Class WOD 
Perform/Compete
Workout
In Teams of two - I go you go
16 Runden
20 Air Squats
10 Toes To Bar
5 Shoulder to Overhead

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

I want to sweat
15 Air Squats
10 Knee Raises
5 Shoulder to Overhead  40kg/30kg

I want to perform:
18 Air Squats
9 Toes To Bar
6 Shoulder to Overhead 60kg/40kg

I want to compete:
24 Air Squats
12 Toes To Bar
6 Shoulder to Overhead 80kg/55kg

Class WOD
Perform/Compete
Workout
AMRAP20
40/32 cal Row
20 Burpee Box Jump Overs 24"/20"
20 Pull Ups

I want to sweat:
32/26 cal Row
15 Burpee Box Jump Overs 24"/20"
12 Jumping Pull Ups

I want to perform:
40/32 cal Row
20 Burpee Box Jump Overs 24"/20"
20 Pull Ups

I want to compete:
40/32 cal Row
20 Burpee Box Jump Overs 24"/20"
20 Chest to Bar Pull Ups

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Masters
Workout
AMRAP20
32/26 cal Row
12 Burpee Box Jump Overs 24"/20"
8 Strict Pull Ups

Accessory
3-4 Rounds
12-16 Gorilla Rows
10-15 Half Kneeling Shoulder Press

MetCon/Class WOD
Perform/Compete
Workout 
In Teams of 3
AMRAP 32
100 Wall Balls
100 Burpees
100 Cal Row

I want to sweat:
80 Wall Balls 14lbs/10lbs
80 Burpees
80 Cal Row

I want to perform:
100 Wall Balls 20lbs/14lbs
100 Burpees
100 Cal Row

I want to compete:
100 Wall Balls 30lbs/20lbs
100 Burpees
100 Cal Row

MetCon/Class WOD
Perform/Compete
Workout
1-1-1
Power Clean

1-1-1
Squat Clean

I want to sweat
Heavy Day

I want to perform:
Heavy Day

I want to compete:
Heavy Day

Accessory
Perform/Compete
2-4 Sets:
12-15 Bulgarian Split Squats
12-15 Goblet-Sissy Squats

Class WOD
Perform/Compete
Workout
2 Rounds for Time
100 Double Unders
75 Kettlebell Swings 24kg/16kg
50 Single Arm Kettlebell Overhead Squats 24kg/16kg
25m Handstand Walk
Rest 3 min between Rounds

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

I want to sweat:
200 Single Unders
Goblet Squats & 7 Wall Walks

I want to perform:
75 Shoulder Taps

I want to compete:
s.o.

Sunday Mash (Class)
Complete as many rounds as possible in 35 mins of: 
15 Echo Bike Calories 
Overhead Walking Lunge, 30/20 kg, 30 m

Teams of 3 - Relay

Guten Rutsch wünscht euch euer First Class Performance Team!