Training - KW#51-23 - 12/16/2023

Class WOD (Class)
Perform/Compete
Workout
5 Rounds for Time
20/16 Cal Row
15 Toes to Bar
10 Burpees over the rower 

I want to sweat
16/12 Cal Row
10 Knee Raises
7 Burpees over the rower

I want to perform:
20/16 Cal Row
10 Toes to Bar
10 Burpees over the rower

I want to compete:
20/16 Cal Row
15 Toes to Bar
10 Burpees over the rower

Accessory
Perform/Compete
3 Sets
5-10 Strict Pullups oder 12-15 Ring Rows
10-12 Half Kneeling Shoulder Press

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Masters
Workout
AMRAP16 - Teams of 2 - You Go, I go
24/20 Cal Row
8 Strict Knees to Elbow
10 Burpees over the rower

Accessory
3-4 Rounds
12-16 Gorilla Rows
10-15 Paralette Push Ups

Class WOD 
Perform/Compete
Hero Workout “SHIP”
9 Rounds
7 Squat Cleans 85kg/55kg
8 Burpee Box Jumps 36"/30"

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

I want to sweat:
9 Rounds
5 Squat Cleans 50kg/30kg
7 Burpee Box Jump Overs 24"/20"

I want to perform:
9 Rounds
7 Squat Cleans 70kg/47.5kg
8 Burpee Box Jumps 30"/24"

I want to compete:
9 Rounds
7 Squat Cleans 85kg/55kg
8 Burpee Box Jumps 36"/30"

Class WOD
Perform/Compete
Workout
AMRAP16 - Teams of 2 - You Go, I go
9 Box Jumps
7 Double Kettlebel Cleans
5 Double Kettlebell Shoulder to Overhead

I want to sweat:
9 Box Jumps 20"
7 Double Kettlebel Cleans 12kg/8kg
5 Double Kettlebell Shoulder to Overhead 12kg/8kg

I want to perform:
9 Box Jumps 24"/20"
7 Double Kettlebel Cleans 16kg/12kg
5 Double Kettlebell Shoulder to Overhead 16kg/12kg

I want to compete:
9 Box Jumps 24"/20"
7 Double Kettlebel Cleans 24kg/16kg
5 Double Kettlebell Shoulder to Overhead 24kg/16kg

______________________________________________________________________________

Masters
Workout
AMRAP16 - Teams of 2 - You Go, I go
9 Box Jumps
7 Double Kettlebel Cleans
5 Double Kettlebell Push Press

Accessory
3-4 Rounds
12-16 Gorilla Rows
10-15 Paralette Push Ups

MetCon/Class WOD
Perform/Compete
Workout 
In Teams of 3 - Waterfall 
AMRAP26
Double Unders
Cal Echo Bike
Toes to Bar

I want to sweat:
50 Single Unders
12/9 Cal Echo Bike
9 Knee Raises

I want to perform:
36 Double Unders
15/12 Cal Echo Bike
9 Toes to Bar

I want to compete:
48 Double Unders
15/12 Cal Echo Bike
12 Toes to Bar

MetCon/Class WOD
Perform/Compete
Workout
Every 3 minutes x7 (21 minutes)
15/12 Cal Row/Ski
15 Push Ups
15 Pull Ups

I want to sweat
12/9 Cal Row
10 Box Push Ups
10 Jumping Pullups

I want to perform:
15/12 Cal Row
15 Push Ups
15 Pull Ups

I want to compete:
15/12 Cal Ski
15 Dips
15 Chest to Bar Pull Ups

Class WOD
Perform/Compete
Workout
in 15:00min Work up to a heavy Set of 5 Overhead Squats

Back Off Sets:
3x5 @ 85%

Work up to a heavy Set of 3 Front Squats

Back Off Sets:
3x5 @ 85%

3 Sets alternating:
15 Sissy Goblet Squats
10+10 Bulgarian Split Squats

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

I want to sweat:
Frohe Weihnachten

I want to perform:
Frohe Weihnachten

I want to compete:
Frohe Weihnachten

Heiligabend
12 Days of Christmas
1 Cluster 90kg/60kg
2 Muscle Ups
3 Box Jumps 36"/30"
4 Front Rack Lunges 90kg/60kg
5 Handstand Push Ups
6 Deadlifts 90kg/60kg
7 Toes to Bar
8 Strict Pull Ups
9 Kettlebell swings 24kg/16kg
10 Burpees
11 Back Squats 90kg/60kg
12 Cal Echo Bike

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

I want to sweat:
Frohe Weihnachten

I want to perform:
Frohe Weihnachten

I want to compete:
Frohe Weihnachten