Training - KW#2-23 - 1/7/2023

Workout 
10 Rounds for Time - 5 Per Athlete - You Go, I Go
12 Single Arm Dumbbell Snatch links
9 Single Arm Dumbbell Push Press links
6 Single Arm Dumbbell Overhead Squats links
12 Single Arm Dumbbell Snatch rechts
9 Single Arm Dumbbell Push Press rechts
6 Single Arm Dumbbell Overhead Squats rechts

I want to sweat:
12.5kg/7.5kg 

I want to perform:
17.5kg/10-12.5kg

I want to compete:
22.5kg/15kg

Accessory (Class)
4 Sets:
12-15 Incline Dumbbell Bench Press
8-10 Strict Pullups

Workout:
AMRAP4
7 Deadlifts
7 Abmat Situps

into

AMRAP4
5 Deadlifts
7 Abmat Situps

into

AMRAP4
3 Deadlifts
7 Abmat Situps

Rest 3:00 b/t AMRAPs

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

I want to sweat:
60kg/40kg
80kg/55kg
100kg/65kg 

I want to perform:
80kg/55kg
100kg/65kg 
120kg/80kg 

I want to compete:
100kg/65kg 
120kg/80kg 
140kg/95kg

Accessory (Class)
Perform/Compete
3-4 Sets each
10-15 Buglarian Split Squat
10-15 Wide Grip Ring Rows

5 Rounds
500m Row
25 Push Ups
15 Box Jumps  

I want to sweat:
400m Row
20 Box Push Ups
10 Box Jumps

I want to perform:
500m Row
20 Push Ups
15 Box Jumps 24"/20"

I want to compete:
500m Row
25 Push Ups
15 Box Jumps 30"/24"

Workout:
Teams of 3 - Waterfall - 7 Rounds per Athlete
20/16 Cal Echo Bike
15 Kettlebell Swings
10 Toes to Bar 

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

I want to sweat:
14/12 Cal
Kettlebells 16kg/12kg
Knee Raises

I want to perform:
17/14 Cal
Kettlebells 24kg/16kg
Knees to Elbow

I want to compete:
20/16 Cal
Kettlebells 32kg/24kg
Toes to Bar

Workout
3 Sets:
6 Shoulder Press
9 Overhead Squats
12 Push Press
15 Front Squats
18 Push Jerks
21 Back Squats

3:00 Rest b/t Sets

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

I want to sweat:
30kg/25kg

I want to perform:
40kg/30kg

I want to compete:
50kg/35kg

Accessory (Class)
Perform/Compete
3-4 Sets:
12+ Romanian Deadlifts
12+ Barbell Row

Workout
4 Rounds - Share Equipment if necessary
1000m Run
15 Bench Press 
15 Strict Pullups  

I want to sweat:
Bench Press 45kg/30kg
Ring Rows

I want to perform:
Bench Press 62.5kg/42.5kg
15 Pullups / Feet elevated Pullups

I want to Compete:
Bench Press 1BW/0.8BW
15 Strict Pullups /w +10kg/+5kg