Training - KW#33-23 - 8/11/2023

Class WOD (Class)
Perform/Compete
Fitness Bundesliga 2023 Box Battle 1
Row 2000m
EMOM 5 Deadlifts 80kg/55kg

I want to sweat:
Deadlifts 60kg/40kg

I want to perform:
Deadlifts 80kg/55kg

I want to compete:
Deadlifts 80kg/55kg

Accessory (Class)
10-8-6-4
Shoulder Press
Strict Pullups

Goal: Mehr Last oder Mehr Reps als letzte Woche

Class WOD (Class)
Perform/Compete
Workout Prep (Class)
Perform/Compete
Every 1:30 - 5 Sets
5 Box Jumps 

Workout (Class)
Perform/Compete
5-4-3-2-1-2-3-4-5
Front Squats

Accessory (Class)
Perform/Compete
3 rounds for quality of: 
12/12 Bulgarian Split Squats
20 L-Hang Flutter Kicks

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

I want to sweat:
heavy day

I want to perform:
heavy day

I want to compete:
heavy day

Fitness Bundesliga 2023 Box Battle 2
For Time:
Buy In: 24 Pullups

Into 5 Rounds:
3 Wall Walks
9 Toes to Bar
12 Box Jump Overs 24"/20"

Rest 3:00

5 Rounds:
6 Burpees over Dumbbell
9 Single Arm Dumbbell Hang Clean & Jerk 22.5kg/15kg (links)
12 Single Arm Dumbbell Overhead Lunges 22.5kg/15kg (links)

6 Burpees over Dumbbell
9 Single Arm Dumbbell Hang Clean & Jerk 22.5kg/15kg (rechts)
12 Single Arm Dumbbell Overhead Lunges 22.5kg/15kg (rechts)
 

I want to sweat:
24 Ring Rows/Jumping Pullups
2 Wall Walks
6 Knee Raises
10 Box Jump Overs

Dumbbells: 15kg/10kg

I want to perform:
s.o.

I want to compete:
s.o.

MetCon/Class WOD (Class)
Perform/Compete
Workout:
Team “Lynne”
5 Rounds per Athlete
ME Bodyweight Bench Press
into
ME Pullups

alternate complete Rounds

I want to sweat:
x0.5 Body Weight/x0.33BW
Ring Rows

I want to perform:
x0.8 Body Weight/x0.66BW
Kipping Pullups

I want to compete:
x1 Body Weight/x0.8BW
Strict Pullups

MetCon/Class WOD (Class)
Perform/Compete
Fitness Bundesliga 2023 Box Battle 3

TBA

I want to sweat:
TBA

I want to perform:
TBA

I want to compete:
TBA

Class WOD (Class)
Perform/Compete
Workout
5 Rounds for Time:
500m Row
40 Lunges
30 Push Ups
20 Toes to Bar

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

I want to sweat:
500m Row
20 Lunges
20 Box Push Ups
15 Knee Raises

I want to perform:
500m Row
40 Lunges
30 Push Ups
20 Toes to Bar

I want to compete:
500m Row
40 Lunges
30 Paralette Push Ups
20 Toes to Bar

Sunday Mash (Class)
Team Workout
Each for time: 
Echo Bike: 5x 0.6 mi 
Perform at 110% effort / RPE 10 

Teams of 4 Sprint every time you're on the Bike. 
Everyone has to do 5x 0.6Miles. Between rounds you have to perform 15 Wallballs 20/14 and 10 KB Swings 24/16kg.