MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

28. September 2022

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WOD 09/28/2022

Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 rds
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *

2. Strength Prep
Athletes will be performing 3 Position Squat Clean from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each clean (resetting feet after each lift before bringing the bar back down for the next position). Push Jerk can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so that the bar can’t accidentally be dropped into it. If athletes do not have the mobility or are new to the lift, then have them go lighter or perform push press.

3. Workout Prep
3 rds
5 Push Ups (Build to handstand push up/strict)
1 Squat Clean (build in weight)
3 Pull ups (build to chest to bar/Bar Muscle up)

Strength
3 Position Squat Clean (5 sets @ 60-70% of 1RM Clean & Jerk, E1:30)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *
Push Jerk (3×1 @ 80-90% of 1RM Clean and Jerk)

Workout
Metcon (3 Rounds for reps)
<p>"Lemon Meringue Pie"<br /><br />Freedom (RX’d)<br />20 Push-ups<br />15 Squat Cleans (42,5/30)<br />20 Push-ups<br />30 Pull-ups<br /><br />At 6:00:<br />15 Handstand Push-ups<br />10 Squat Cleans (60/42,5)<br />15 Handstand Push-ups<br />20 Chest to Bar Pull-ups<br /><br />At 12:00:<br />10 Strict Handstand Push-ups<br />5 Squat Cleans (82,5/57,5)<br />10 Strict Handstand Push-ups<br />10 Bar Muscle Ups<br /><br />Cap at 18:00<br /><br />Independence<br />15 Push-ups<br />15 Squat Cleans (35/25)<br />15 Push-ups<br />25 Pull-ups</p><p><br />At 6:00<br />10 Handstand Push-ups<br />10 Squat Cleans (52,5/37,5)<br />10 Handstand Push-ups<br />15 Chest to Bar Pull-ups</p><p><br />At 12:00<br />8 Strict Handstand Push-ups<br />5 Squat Cleans (70/47,5)<br />8 Strict Handstand Push-ups<br />8 Bar Muscle Ups</p><p><br /><br />Liberty<br />4 rds<br />15 Bar Push-ups<br />15 Dumbbell Power Cleans (light)<br />15 Dumbbell Front Squats (light)<br />15 Ring Rows<br /><br />Target time each set: 3:30-4:30<br />Time cap each set: 5 minutes</p>

Cooldown
Metcon (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side

[Couch Stretch]()
[Twisted Cross]()
[Bicep Wall Stretch]()

Accessory

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