MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

1. Oktober 2022

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WOD 10/01/2022

Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
AMRAP 10
30 second Bike
30 Single Unders
10 Ring Rows
10 Air Squats

2. Workout Prep
With Team of 3:
2 rds (rotate through)
5/4 Calorie Bike Erg
10 Double Unders
4 Dumbbell Hang Power Cleans
4 Dumbbell Front Squats

Workout
Metcon (Calories)
<p>"Mississippi Mud Pie"<br /><br />Freedom (RX’d)<br />Teams of 3<br />AMRAP 24<br />Partner 1: Max Calorie Echo Bike<br /><br />Partner 2:<br />2 rds<br />30 Double Unders<br />10 Dual-Dumbbell Hang Power Cleans (2×22,5/15)<br />10 Dual-Dumbbell Front Squats (2×22,5/15)<br /><br />Partner 3: Rest<br /><br />Individual Option:<br />5 rds<br />Buy-in: 20/15 Calorie Echo Bike<br />2 rds<br />30 Double Unders<br />10 Dual-Dumbbell Hang Power Cleans (2×22,5/15)<br />10 Dumbbell Front Squats (2×22,5/15)<br />-Rest 2:00 between rds-<br /><br /><br />Independence<br />Teams of 3<br />AMRAP 24<br />Partner 1: Max Calorie Echo Bike<br />Partner 2:<br />2 rds<br />25 Double Unders<br />10 Dual-Dumbbell Hang Power Cleans (2×15/10)<br />10 Dual-Dumbbell Front Squats (2×22,5/10)<br />Partner 3: Rest</p><p><br /><br />Liberty<br />Teams of 3<br />AMRAP 24<br />Partner 1: Max Calorie Echo Bike<br />Partner 2:<br />2 rds<br />30 Single Unders<br />5 Right Arm Power Cleans (light)<br />5 Left Arm Power Cleans (light)<br />10 Single Dumbbell Front Squat (light)<br />Partner 3: Rest<br /><br />Target number of Calories: 300/240 calories +<br />Minimum number of Calories before scaling: 200/170</p>

Accessory
Metcon (4 Rounds for reps)
<p>Mayhem Mini-Pump – Shoulder/Glutes<br /><br />Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.<br /><br />4 rds<br />10 Barbell Strict Press @ moderate weight<br />10 Double DB Z-Press @ moderate weight<br />10 DB Snow Angel Raise @ moderate weight<br />10 GHD Hip Raise @ maintain quality<br />10 Split Stance DB Romanian Deadlift @ moderate weight<br /><br />-Rest 3 min b/t rd-</p>

Cooldown
Metcon (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

[Couch Stretch]()
[Foot Smash]()
[Trap Smash]()

Unsere Maßnahmen zu COVID-19

Deutsch

Deine Gesundheit steht für uns an erster Stelle. Daher kümmern wir uns natürlich darum, dass Du Dein Training bei uns jederzeit ohne Sorge fortsetzen kannst. Wir brauchen dazu jedoch auch Deine Mithilfe - denn nur gemeinsam kann das funktionieren. Bitte beachte bei Deinem Workout stets unsere aktuell geltenden Hygienehinweise und Regeln und desinfiziere weiterhin alles, was Du anfasst.

Zusätzlich findest Du hier weitere Regeln, die zu beachten sind:

  • Ab 03.04. entfallen sämtliche Corona-Schutzmaßnahmen und Zutrittsbeschränkungen. Das heißt, Du darfst wieder ganz ohne Einschränkungen zu uns ins Training kommen - Du brauchst keinen Impf-, Genesenen- oder Testnachweis mehr vorzeigen. Bitte halte Dich dennoch an alle allgemein gültigen Hygienemaßnahmen und Verhaltensregeln für ein achtsames und faires Miteinander.Es besteht damit auch keine Maskenpflicht mehr - Wir empfehlen Dir zu Deinem und unserem Schutz jedoch weiterhin auf allen Laufwegen und in den Umkleiden eine Mund- und Nasenbedeckung zu tragen. Danke

Wir freuen uns, Dich (wieder) persönlich bei uns zu begrüßen. Bis bald und bleib gesund.

Dein Kampfgeist Team.

English

Your health is our first priority. Therefore, we naturally take care that you can continue your training with us at any time without worry. However, we also need your help - because this can only work together. Please always follow our current hygiene instructions and rules during your workout and continue to disinfect everything you touch.

In addition, you will find further rules to be observed here:

  • As of 03.04. all Corona protection measures and access restrictions will no longer apply. That means you can come to our training again without any restrictions - you don't need to show any vaccination, convalescence or test certificate anymore. Nevertheless, please adhere to all generally valid hygiene measures and rules of conduct for a respectful and fair cooperation.Masks are no longer required - however, we recommend that you continue to wear a mouth and nose covering on all paths and in the locker rooms for your own and our protection. Thank you

We are looking forward to welcoming you personally (again). See you soon and stay healthy.

Your Kampfgeist Team.

PROBETRAING ANMELDUNG