Training - KW#36-23 - 8/31/2023

Class WOD
Perform/Compete
Workout
Every 4:00 - 5 Sets
9-6-3
Squat Cleans
Pull Ups

Accessory
3-4 Sets:
20 Parallette Push Ups
10 Feet elevated Ring Rows/Inverted Rows

I want to sweat:
35kg/25kg
a) 5-3-1 Feet elevated Pull Ups
b) 7-5-3 Ring Rows
 

I want to perform:
60kg/40kg
Kipping Pullups

I want to compete:
70kg/47.5kg
Chest to Bar Pullups

Accessory
3-4 Sets:
20 Parallette Push Ups
10 Feet elevated Ring Rows

Class WOD 
Perform/Compete
Workout
Every 4:00 - 7 Sets
Double Unders
Cal Echo Bike
Over Unders

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

I want to sweat:
30 Double Unders
9/6 Cal Echo Bike
5 Over Unders

I want to perform:
45 Double Unders
12/9 Cal Echo Bike
8 Over Unders

I want to compete:
60 Double Unders
15/12 Cal Echo Bike
10 Over Unders

Accessory Optional
3 Sets
15 Face Pulls
15 Situps

Class WOD
Perform/Compete
Workout
Workout
10 Rounds for Time:
15 Kettlebell Swings
10 Push Ups
15 Abmat Situps
10 Goblet Squats

I want to sweat:
16kg/12kg
Box Pushups

I want to perform:
24kg/16kg
Push Ups

I want to compete:
32kg/24kg
Ring Push Ups

Bodybuilding
Perform/Compete
15 Ring Rows
10/10 Single Leg RDL

MetCon/Class WOD
Perform/Compete
Workout:
10 Rounds - Teams of 2 - You Go, I go:
12 Toes to Bar
9 Box Jumps
6 Double Dumbbell Push Press

I want to sweat:
10 Knee Raises
8 Box Jumps 20"/20"
12.5kg/7.5kg 

I want to perform:
12 Knee Raises
9 Box Jumps 24"/20"
22.5kg/15kg 

I want to compete:
12 Knee Raises
9 Box Jumps 24"/20"
30kg/22.5kg

Accessory
Perform/Compete
3x10 Renegade Row alternierend mit 
3x15 Dumbbell Dead Bugs

MetCon/Class WOD
Perform/Compete
Workout
5 Sets:
500m Row
400m Run
3:00 Rest

I want to sweat:
4 Sets

I want to perform:
400m Row
400m Run

I want to compete:
500m Row
400m Run

Accessory
Perform/Compete
Stretching:
Pigeon
Couch Stretch

2:00min/Side pro Set

Class WOD
Perform/Compete
Workout
AMRAP30 - Teams of 3
Calories Echo Bike
Wall Balls
Burpees

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

I want to sweat:
9/6 Cal 
6 Wall Balls 14lbs/10lbs
3 Burpees

I want to perform:
10/8 Cal 
8 Wall Balls 20lbs/14lbs
4 Burpees

I want to compete:
15/12 Cal 
10 Wall Balls 20lbs/14lbs
5 Burpees

Accessory 
3 Sets for Quality
12 Lateral Raises
12 Biceps Curls
12 Triceps Extensions

Sunday Mash (Class)
Team Workout
For time: 
100 Toes-to-bars 
100 Bumper Plate Ground-to-Overheads, 20/15 kg 
75/50 Assault Bike Calories

In Teams of 2 While one person does T2B, one has to hold the Plate overhead. While one person does Plate Ground to Overhead, the other one has to hang on the bar. While one person does Assault Bike Calories, the other one has to do a Wallsit. Every time you switch, the person that now is doing the static movement, has to do a 20m Shuttle Sprint.