Training - KW#44-23 - 10/28/2023

Montag - WOD

Class WOD
Perform/Compete
Strength
5x5 Strict Pullups

Workout
AMRAP3 x 5
20 Abmat Sit Ups
15 Burpee Box Jumps
Calories Row in the remaining time
Rest 2 Minutes

Burpee Box Jumps. Nicht over. Score ist die niedrigste Kalorienanzahl aus den Intervallen
 

I want to sweat:
15 Situps
10 Burpee Box Jumps 20"/20"

I want to perform:
20 Situps
15 Burpee Box Jumps 24"/20"

I want to compete:
20 Situps
15 Burpee Box Jumps 24"/20"

Dienstag - WOD

Class WOD 
Perform/Compete
Heavy day
Shoulder to Overhead:
In 25 minutes: 
work up to a heavy set of 5 strict press
work up tp a heavy set of 3 push press
work up to a heavy single push jerk

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

Accessory
Perform/Compete
4 Sets:
12-15 Seated Dumbbell Shoulder Press
10-15 Dumbbell Rows

Mittwoch - WOD

Class WOD
Perform/Compete
Workout
E3MOM x7
Cal Echo Bike
Toes To Bar
Hang Power Cleans

I want to sweat:
12/9 Cal Echo Bike
9 Knees to Elbow
6 Hang Power Cleans 40kg/30kg

I want to perform:
15/12 Cal Echo Bike
9 Toes To Bar
6 Hang Power Cleans 60kg/47.5kg

I want to compete:
15/12 Cal Echo Bike
12 Toes To Bar
6 Hang Power Cleans 80kg/55kg

Accessory
Perform/Compete
3 Sets
10 Side Plank Knees to Elbow
15 Banded Face Pulls

Donnerstag - WOD

MetCon/Class WOD
Perform/Compete
Workout:
In Teams of two
20 Rounds for time
12 Box Jump over 
6 Bench Press

I want to sweat:
12 Box Jump over 20"/20''
6 Bench Press 50kg/35kg

I want to perform:
12 Box Jump over 24"/20''
6 Bench Press 70kg/47.5kg

I want to compete:
12 Box Jump over 30"/24''
6 Bench Press 90kg/60kg

Accessory
Perform/Compete
3x 15 Dumbbell Bench Press
3x 15 Banded Good Mornings

Freitag - WOD

MetCon/Class WOD
Perform/Compete
Workout
3 Sets:
12 Thrusters 
12 Pullups

Rest 3:00

3 Sets
9 Thrusters
9 Pullups

Rest 3:00

3 Sets
6 Thrusters
6 Muscle Ups

I want to sweat:
12 Thrusters 20kg/15kg
12 Ring Rows

9 Thrusters 30kg/20kg
9 Ring Rows

6 Thrusters 40kg/30kg
6 Ring Rows

I want to perform:
12 Thrusters 40kg/20kg
9 Pullups

9 Thrusters 50kg/35kg
6 Chest to Bar

6 Thrusters 60kg/30kg
3 Bar Muscle Ups

I want to compete:
12 Thrusters 40kg/20kg
12 Pullups

9 Thrusters 50kg/35kg
9 Chest to Bar

6 Thrusters 60kg/30kg
6 Bar Muscle Ups

Accessory
Perform/Compete
2-4 Sets:
15 External Rotations
20 Dead Bugs

Samstag - WOD

Class WOD
Perform/Compete
6 Rounds for Time
40 Double Unders
20/16 cal Row
10 Burpees over the Rower
1:00 min rest

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

I want to sweat:
80 Single Unders
16/12 cal Row
8 Burpees over the Rower

I want to perform:
40 Double Unders
20/16 cal Row
10 Burpees over the Rower

I want to compete:
40 Double Unders
20/16 cal Row
10 Burpees over the Rower

Accessory 
4 Sets for Quality
3x15+ Dumbbell Bench Press
3x12 Barbell Rows

Sonntag - WOD

Sunday Mash (Class)
Team Workout
Part A:
Complete as many rounds as possible in 15 mins of: 
10/8 Ski Erg Calories 
10 Dumbbell Thrusters, 22.5kg/15kg 
Double Dumbbell Overhead Carry, 40 m

Teams of 3 Relay

Part B:
Complete as many rounds as possible in 15 mins of: 
10/8 Echo Bike Calories 
10 Burpee Box Jump Overs, 30"/24" in

Teams of 3 Relay