Training - KW#31-22 - 7/31/2022

Workout:
5 Rounds for Time
400m Run
14 Toes to Bar
7 Shoulder to Overhead
I want to sweat:
400m Run
12 Knee Raises
7 Shoulder to Overhead 40kg/30kg

I want to perform:
400m Run
14 Knees to Elbow
7 Shoulder to Overhead 60kg/40g

I want to compete:
400m Run
14 Toes to Bar
7 Shoulder to Overhead 80kg/55kg 

Bodybuilding
3 Sets each:
10-15 Lateral Raises
10-15 Biceps Curls
10-15 Triceps Extensions

Workout:
Every 4:00 - 7 Sets
15/9 Cal Echo Bike
3 Power Cleans 

Goal: Sub 1:00 / Round

I want to sweat:
9/7 Cal
3 Power Cleans 40kg/30kg

I want to perform:
12/9 Cal
3 Power Clean 70kg/47.5kg

I want to compete:
15/12 Cal
3 Power Clean 100kg/67.5kg

Accessory
2-3 Rounds
15 Weighted Situps
15 Banded Good Mornings

Workout:
6 Rounds
400m Row
20 Dips
10 Back Squat

I want to sweat:
400m
15 Push Ups
10 Back Squats 50kg/35kg

I want to perform:
400m
15 Parallel Bar Dips
10 Back Squats 75kg/50kg

I want to compete:
400m
20 Ring Dips
10 Back Squats100kg/67.5kg

Accessory
2-3 Sets:
10 Banded Pass Throughs
10 Kossacks Squats

OLY-Class
1x 1. Zug + 1x Power Snatch alle 45 sec für 15 @ 50/35 kg

2 Snatch Balance every 1:30 - 6 Sets work up to a heavy Double

Workout:
AMRAP20 - You go, I go - Teams of 2
20 Wall Balls
10 Burpees over Medball

I want to sweat:
14 Wall Balls 14/20
7 Burpees

I want to perform:
20 Wall Balls 20/14
10 Burpees

I want to compete:
20 Wall Balls 20/14
10 Burpees

Accessory
3 Sets:
12-15 Face Pulls
12 Spiderman Lunges

Workout:
4 Rounds
1000m Run
5 Rounds of Cindy

1 Round of Cindy:
5 Pullups
10 Pushups
15 Air Squats

I want to sweat:
4 Sets of: 

5 Rounds of:
"5 Jumping Pullups
7 Box Push Ups
9 Air Squats"

Run 800m b/t Sets

I want to perform:
4 Rounds:
1000m Run
5 Rounds of Cindy

I want to compete:
+ Chest to Bar Pullups

Accessory
Stretching

Workout:
5 Sets - Rest 2:00 b/t Sets
90 Double Unders
30 Alternating Dumbbell Snatches
5 Wall Walks

I want to sweat:
75 Penguin Jumps
25 Alternating Dumbbell Snatches 15kg/30kg
1 Wall Walks

I want to perform:
63 Double Unders
21 Alternating Dumbbell Snatches 22.5kg/15kg
3 Wall Walks

I want to compete:
90 Double Unders
30 Alternating Dumbbell Snatches 22.5kg/15kg
5 Wall Walks

Accessory
Cool Down

Rest