Training - KW#25-22

Constantly varied, not random

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Moritz Wellhöner

19.6.2022

Classes + Extra Work - KW#25-22
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 
Seit einer Woche sind wir in unserem neuen Trainingsblock mit Fokus auf Olympic Weightlifting und Gymnastics Skills. Hier ist Geduld gefragt und es gilt: üben, üben, üben.

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

 

Montag

WOD


Workout:
5 Rounds - Waterfall - Teams of 3
20/16 Cal Echo Bike
15 Toes to Bar
10 Deadlifts

Vorname Nachname

Hinweis von Moritz

I want to sweat:
14/11 Cal Echo Bike
10 Knee Raises
10 Deadlifts 70/47.5kg

I want to perform:
17/13 Cal Echo Bike
12 Knees to Elbow
10 Deadlifts 115kg/75kg

I want to compete:
20/16 Cal Echo Bike
15 Toes to Bar
10 Deadlifts 140/87.5kg


 

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


5 Rounds
400m Run
30 Push Ups
20/16 Cal Row

Vorname Nachname

Hinweis von Moritz


I want to Sweat:
5 Rounds
400m Run
20 Box Push Ups
15/12 Cal Row

I want to perform:
5 Rounds
400m Run
20 Push Ups
20/16 Cal Row

I want to compete:
5 Rounds
400m Run
30 Push Ups
20/16 Cal Row

 

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 4:00 - 7 Sets
15 Front Squats
12 Burpees over the Bar
9 Pullups

Vorname Nachname

Hinweis von Moritz


I want to sweat:
12 Front Squats 20kg/15kg
9 Burpees over the Bar
6 Ring Rows

I want to perform:
15 Front Squats 42kg/30kg
12 Burpees over the Bar
9 Pullups

I want to compete:
15 Front Squats 60kg/40kg
12 Burpees over the Bar
9 Chest to Bar Pullups


 

OLY-Class
TBA

Extra Work


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

2:00 Rest b/t sets

Moritz empfiehlt viel sport
Deadlift 1x4 at 75% 1RM
Dead Stop – no touch and go
2:00 Minuten lang viel Obst essen

Bodybuilding
Deadlift 1x5 at 65% 1RM
2:00 Minuten lang viel Obst essen

Bodybuilding
12-10-8-8
Immer gut ernaehren
Dumbbell Row

Donnerstag

WOD


Team Wod Thursday
In Teams of 2 - Alternate full Rounds 
6 Rounds each
15 Box Jump Overs
12 Kettlebell Goblet Lunges
9 Kettlebell Push Press pro Arm
 

Vorname Nachname

Hinweis von Moritz


I want to sweat:
6 Rounds each
10 Box Jump Overs 20"
10 Kettlebell Goblet Lunges 16kg/8kg
6 Kettlebell Push Press pro Arm
 

I want to perform:
6 Rounds each
15 Box Jump Overs 24"/20
12 Kettlebell Goblet Lunges 20kg/12kg
6 Kettlebell Push Press pro Arm 20kg/12kg
 

I want to compete:
In Teams of 2 - Alternate full Rounds 
6 Rounds each
15 Box Jump Overs 24"/20"
12 Kettlebell Goblet Lunges 24kg/16kg
9 Kettlebell Push Press pro Arm 24kg/16kg


 

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


6  Rounds for Time
480m Row
24 Abmat Situps
12 Burpees over Rower

Vorname Nachname

Hinweis von Moritz


I want to sweat:
6  Rounds for Time
360m Row
16 Abmat Situps
8 Burpees over Rower

I want to perform:
6  Rounds for Time
420m Row
20 Abmat Situps
10 Burpees over Rower

I want to compete:
6  Rounds for Time
480m Row
24 Abmat Situps
12 Burpees over Rower

Extra Work


Samstag

WOD


For Time:
10-8-6-4-2-4-6-8-10
Strict Pullups
Push Press

Vorname Nachname

Hinweis von Moritz


I want to sweat: 
Ring rows
Push Presses: 10x27.5kg - 8x35kg - 6x40kg - 4x47.5kg - 2x55kg - 4x47.5kg - 6x40kg - 8x35kg - 10x27.5kg
Push Presses: 10x15kg - 8x20kg - 6x25kg - 4x30kg - 2x35kg - 4x30kg - 6x25kg - 8x20kg - 10x15kg

I want to perform:
Pullups: 5-4-3-2-1-2-3-4-5
Push Presses: 10x40kg - 8x50kg - 6x60kg - 4x70kg - 2x80kg - 4x70kg - 6x60kg - 8x50kg - 10x40kg
Push Presses: 10x27.5kg - 8x35kg - 6x40kg - 4x47.5kg - 2x55kg - 4x47.5kg - 6x40kg - 8x35kg - 10x27.5kg

I want to compete:
Push Presses: 10x60kg - 8x70kg - 6x80kg - 4x90kg - 2x100kg - 4x90kg - 6x80kg - 8x70kg - 10x60kg
Push Presses: 10x40kg - 8x47.5kg - 6x55kg - 4x62.5kg - 2x70kg - 4x62.5kg - 6x55kg - 8x47.5kg - 10x40kg

 

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



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