Training - KW#48-23 - 11/25/2023

Class WOD
Perform/Compete
Every 4 Minutes x 5 (20 Minutes)
50 Double Unders
15/12 Cal Echo Bike 
15 Toes To Bar

Fokus auf “Practice” - Toes to Bar und/oder Double Unders

I want to sweat
60 Single Unders
12/10 Cal
10 Knee Raises

I want to perform:
50 Double Unders (30-50)
15/12 Cal Echo Bike 
15 Toes To Bar

I want to compete:
75 Double Unders
20/16 Cal Echo Bike 
20 Toes To Bar

Accessory
Perform/Compete
30 Turkish Get Ups

Masters
Workout
Every 4 Minutes x 5 (20 Minutes)
50 Double Unders
15/12 Cal Echo Bike 
10 Toes To Bar

Fokus auf “Practice” - Toes to Bar und/oder Double Unders

Körperpflege
30 Turkish Get Ups

Class WOD 
Perform/Compete
Workout Primer (15 Minutes)
Work up to a heavy single Front Squat

Workout
Every 1:30 x10 (15 Minuten)
Alternate between
5 Back Squats
1 Front Squat

Für das Workout 90% des heavy single Front Squats nehmen.  Für Front- und Backsquat das gleiche Gewicht. Beide Übungen insgesamt je 5 Sets

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

I want to sweat:
Heavy Day

I want to perform:
Heavy Day

I want to compete:
Heavy Day

Class WOD
Perform/Compete
Workout
AMRAP 20
20/16 Cal Row
15 Kettlebell Swings 
10 Box Jumps

I want to sweat:
15/12 Cal Row
12 Kettlebell Swings 16kg/12kg
9 Box Jumps 20"/20"

I want to perform:
20/16 Cal Row
15 Kettlebell Swings 24kg/16kg
10 Box Jumps 24"/20"

I want to compete:
20/16 Cal Row
15 Kettlebell Swings 24kg/16kg
10 Box Jumps 24"/20"

Accessory
Perform/Compete
3 Runden
8-10 Half Kneeling Shoulder Press 
8-15 Banded Good Mornings

______________________________________________________________________________

Masters
Workout
AMRAP 20
20/16 Cal Row
15 Kettlebell Swings 
10 Box Jumps 

Accessory
3 Runden
8-10 Half Kneeling Shoulder Press 
8-15 Banded Good Mornings

Accessory
3 Runde
12-18 Situps
0:45 Sec. Couch Stretch

MetCon/Class WOD
Perform/Compete
Workout Primer
Work up to a heavy Set of 3 Bench Press

Workout
In Teams of 3 - Waterfall
6 Rounds for Time (each)
15/12 Cal Row
12 Double Kettlebell Front Rack Squats
9 Bodyweight Bench Press 

I want to sweat:
12/9 Cal Row
12 Goblet Squats 16kg/12kg
9 Bench Press 40kg/30kg

I want to perform:
15/12 Cal Row
12 Double Kettlebell Front Rack Squats 2x16kg/2x12kg
9 Bench Press 70kg/47.5kg

I want to compete:
15/12 Cal Ski
12 Double Kettlebell Front Rack Squats 2x24kg/2x16kg
9 Bodyweight Bench Press

MetCon/Class WOD
Perform/Compete
Workout
Every 3 min x7 (21Minutes)
6 Strict Pull Ups
9 Strict Handstand Push Ups
12 Pistols

I want to sweat
6-9 Ring Rows
9 Push ups
12 Air Squats

I want to perform:
4 Strict Pull Ups
6 Strict Handstand Pushups
12 Lunges 40kg/30kg

I want to compete:
Every 3 min x7 (21Minutes)
6 Strict Pull Ups
9 Strict Handstand Push Ups
12 Pistols

Accessory
Perform/Compete
2-4 Sets:
12-15 Dumbbell Flies
12-15 Wide Grip Ring Rows

Class WOD
Perform/Compete
Workout
5 Rounds
400m Run
20 Burpee Box Jump Overs

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

I want to sweat:
12  20 @ 20"/20"

I want to perform:
20 Burpees @ 24"/20"

I want to compete:
20 Burpees @ 30"/24"

Sunday Mash (Class)
X-MAS WOD

#1 - EG:
Teams of 2 - Split Anyhow:
As many reps as possible in 4 mins of: 
Clean & Jerks
I want to perform:
40kg/30kg

I want to compete:
60kg/40kg

#2 - EG:
Teams of 2 - Switch Complete Rounds
As many reps as possible in 4 mins of: 
10 Row Calories 
5 Handstand Push-ups
I want to perform:
Push Ups

I want to compete:
Handstand Push Ups

#3 - EG:
Teams of 2 - Switch Complete Rounds
As many reps as possible in 4 mins of: 
12 Wall Balls
6 Pull-ups

I want to perform:
12 Wallballs 14/10 + 6 Ring Rows

I want to compete:
12 Wallballs 20/14 + 6 Pullups

#4 - EG:
Teams of 2 - Switch Complete Rounds
As many reps as possible in 4 mins of: 
8 Burpee Over Bars 8 Deadlifts

I want to perform:
70kg/45kg

I want to compete:
100kg/70kg

#5 - OG:
Teams of 2 - Switch Complete Rounds
As many reps as possible in 4 mins of: 
20 Double Unders 
10 AbMat Sit-ups

I want to perform:
x2 Single Unders

I want to compete:
Double Unders

#6 - OG:
Teams of 2 - Switch Complete Rounds
As many reps as possible in 4 mins of: 
5 Toes-to-bars 
5 Ring Dips

I want to perform:
Knee Raises + (Banded-) Bar Dips

I want to compete:
Toes to Bar + Ring Dips

#7 - OG:
Teams of 2 - Switch Complete Rounds
As many reps as possible in 4 mins of: 
4 Box Jumps
8 Alternating Dumbbell Snatches

I want to perform:
24"/20" + 15kg/10kg

I want to compete:
30"/24" + 22.5kg/15kg

#8 - OG:
As many reps as possible in 4 mins of: 
10 Burpees

I want to perform:
Switch every 7

I want to compete:
Switch every 10