Training - KW#23-22

Constantly varied, not random

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Moritz Wellhöner

5.6.2022

Classes + Extra Work - KW#23-22
In diesem Post findet ihr das Training für nächste Woche. Wo ist das Extra Work hin? - Das Extra Work hat sich nun hinter einer Paywall versteckt. Als Mitglieder habt ihr per Mail einen Code bekommen, mit dem ihr darauf zugreifen könnt. 

Extra Template 
Heute geht unser neuer Trainings-Block los!

Die beiden Schwerpunkte werden hier auf Olympic Weightlifting und Gymnastics Skills liegen!

Schreibt uns bei Fragen zum Programm gerne über das Kontakformular oder direkt über unseren Discord Server!
 

 

Montag

WOD


Do it Yourself Wod
Warm up:
3 Runden
10 Rocking Push Ups
10 Lunge &Twist pro Seite

Barbell Warm up:
2 Runden
10 Deadlifts 
10 Strict Press

Workout:
10-9-8-7-6-5-4-3-2-1
Power Cleans
Sit Ups
Push Ups

Vorname Nachname

Hinweis von Moritz


Wählt das Gewicht so, dass ihr -wenn ihr müsstet- damit 15 Wiederholungen touch & go schaffen würdet

 

Accessory
2-3 Sets
15 Banded Face Pulls
20 Single Leg Alternating V-Ups

Extra Work


Strength
Deadlift DeadliftDeadlift
Incline bla lorem ipsum
Dumbbell Row
Powerlift 99x150 at 99% 1RM
Powerlift 99x150 at 99% 1RM

Dead Stop – no touch and go
2:00 Rest b/t sets

Moritz empfiehlt viel sport
Deadlift 1x4 at 75% 1RM
Bodybuilding
Immer gut ernaehren
Dies ist nur Beispiel text
Dead Stop – no touch and go

Dienstag

WOD


Sweat-Fest-Prep
3 Rounds for Time
60 Double Unders
600m Row
1k Run

Vorname Nachname

Hinweis von Moritz


I want to Sweat:
40 Penguin Jumps
400m Row
1k Run
40 Penguin Jumps
400m Row
1k Run
40 Double Unders
400m Row

I want to perform:
3 Rounds for Time
40 Penguin Jumps
400m Row
1k Run

I want to compete:
3 Rounds for Time
60 Double Unders
600m Row
1k Run

Timecap 35min

 

Extra Work


Strength - Strength
Deadlift 1 Deadlift -2 Deadlift
Powerlift 99x150

Bodybuilding
2:00 Rest b/t sets
2:00 Rest b/t sets2:00 Rest b/t sets
2:00 Rest b/t sets2:00 Rest b/t sets

Moritz empfiehlt viel sport
Deadlift 1x4 at 75% 1RM
Deadlift 1x5 at 65% 1RM

Dead Stop – no touch and go
2:00 Minuten lang viel Obst essen

Dumbbell Row

Mittwoch

WOD


Every 3 min x7 (21min)
Dumbbell Snatches
Burpees over the DB
Toes to Bar

Vorname Nachname

Hinweis von Moritz


I want to sweat:
Every 3 min x7 (21min)
16 Dumbbell Snatches 15/10kg
8 Burpees over the DB
8 Knee Raises

I want to perform:
18 Dumbbell Snatches 22,5/15kg
9 Burpees over the DB
9 Toes to Bar

I want to compete:
20 Dumbbell Snatches 30/20kg
10 Burpees over the DB
10 Toes to Bar



 

OLY-Class
Work Up to a Heavy Double Squat Clean
into
1x Hang Clean + 1x Low Hang Clean + 1x Power Clean @ 60% (vom heavy Squat Clean)

Work Up to a heavy triple push Jerk/SplitJerk

Extra Work


Strength
Deadlift DeadliftDeadlift
Incline bla lorem ipsum
Dumbbell Row
Powerlift 99x150 at 99% 1RM
Powerlift 99x150 at 99% 1RM

Dead Stop – no touch and go
2:00 Rest b/t sets

Moritz empfiehlt viel sport
Deadlift 1x4 at 75% 1RM
Bodybuilding
Immer gut ernaehren
Dies ist nur Beispiel text
Dead Stop – no touch and go

Donnerstag

WOD


Team Wod Thursday
In Teams of 2 - Alternate full Rounds 
20 Rounds
20/16 Cal Row
10 Bench Press
 

Vorname Nachname

Hinweis von Moritz


I want to sweat:
In Teams of 2 - Alternate full Rounds 
20 Rounds
16/12 Cal Row
8 Bench Press 35/25kg

I want to perform:
In Teams of 2 - Alternate full Rounds 
20 Rounds
20/16 Cal Row
10 Bench Press 60/40kg

I want to compete:
In Teams of 2 - Alternate full Rounds 
20 Rounds
20/16 Cal Row
10 Bench Press 75/50kg


 

Extra Work


Strength
Deadlift DeadliftDeadlift
Incline bla lorem ipsum
Dumbbell Row
Powerlift 99x150 at 99% 1RM
Powerlift 99x150 at 99% 1RM

Dead Stop – no touch and go
2:00 Rest b/t sets

Moritz empfiehlt viel sport
Deadlift 1x4 at 75% 1RM
Bodybuilding
Immer gut ernaehren
Dies ist nur Beispiel text
Dead Stop – no touch and go

Freitag

WOD


For Time
50 Wall Balls
40 Pull Ups
50 Wall Balls
20 Chest to Bar Pull Ups
50 Wall Balls 
10 Bar Muscle Ups

Vorname Nachname

Hinweis von Moritz


I want to sweat:
For Time
40 Wall Balls
30 Jumping Pull Ups
30 Wall Balls
20 Jumping Chest to Bar Pull Ups
20 Wall Balls 
10 Negative Pull Ups

I want to perform:
For Time
40 Wall Balls
30 Pull Ups
40 Wall Balls
15 Chest to Bar Pull Ups
40 Wall Balls 
5 Bar Muscle Ups

I want to compete:
For Time
50 Wall Balls
40 Pull Ups
50 Wall Balls
20 Chest to Bar Pull Ups
50 Wall Balls 
10 Bar Muscle Ups

Extra Work


Samstag

WOD


In Teams of 3- Waterfall
5 Rounds Each 
20/16 cal Echo Bike
10 Burpees over Paralettes
5 Power Snatches

Vorname Nachname

Hinweis von Moritz


I want to sweat: 
In Teams of 3- Waterfall
5 Rounds Each 
14/10 cal Echo Bike
7 Burpees over Paralettes
4 Power Snatches 35/25kg

I want to perform:
In Teams of 3- Waterfall
5 Rounds Each 
16/12 cal Echo Bike
8 Burpees over Paralettes
4 Power Snatches 50/35kg

I want to compete:
In Teams of 3- Waterfall
5 Rounds Each 
20/16 cal Echo Bike
10 Burpees over Paralettes
5 Power Snatches 70/47,5kg

 

Extra Work


Strength
Deadlift 1x5 at 65% 1RM Deadlift 1x5 at 65% 1RM
Powerlift 99x150 at 99% 1RM

Dead Stop – no touch and go
2:00 Rest b/t sets
2:00 Rest b/t sets

Bodybuilding
12-10-8-8
Dumbbell Row

2:00 Rest b/t sets
Deadlift 1x5 at 65% 1RM
Dies ist nur Beispiel text

Dead Stop – no touch and go
Dead Stop – no touch and go
2:00 Minuten lang viel Obst essen

Sonntag

WOD


Team-WOD
In Teams of 2 for Time:
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees

Run: together
Gymnastics: Split anyhow


Strength
Deadlift DeadliftDeadlift
Incline bla lorem ipsum
Dumbbell Row
Powerlift 99x150 at 99% 1RM
Powerlift 99x150 at 99% 1RM

Dead Stop – no touch and go
2:00 Rest b/t sets

Moritz empfiehlt viel sport
Deadlift 1x4 at 75% 1RM
Bodybuilding
Immer gut ernaehren
Dies ist nur Beispiel text
Dead Stop – no touch and go