MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

3. Oktober 2022

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WOD 10/03/2022

Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)</p><ul><li>10 minutes with a PVC or Empty Barbell&nbsp;</li><li>Perform 3-5 reps at each movement&nbsp;</li></ul><p>-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)</p><ul><li>5 minutes (This is strength prep)</li><li>2-3 Times through&nbsp;</li><li>Athletes should focus on footwork and finishing their pull</li></ul><p>2. Strength Prep<br />Athletes will spend 10-12 minutes building to a heavy single on Snatch with a barbell. Rep is performed as a squat but can be adjusted to a power snatch. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.<br /><br /><br />3. Workout Prep<br />2 rds<br />- 10 Double Unders<br />- &nbsp; 5 Wall Balls</p>

Strength
Squat Snatch (Weight)
<p>In 10-12 minutes find your<br />- 1 RM Squat Snatch<br /><br />* rest as needed between lifts *</p>

Workout
Metcon (Time)
<p>“Might Get Loud”<br /><br />Freedom (RX’d)<br />- 100 Double Unders<br />- &nbsp; 40 Wall Balls (6/9)<br />- 100 Double Unders<br />- &nbsp; 30 Wall Balls (6/9)<br />- 100 Double Unders<br />- &nbsp; 20 Wall Balls (6/9)</p><p> </p><p>Independence<br />- 80 Double Unders<br />- 40 Wall Balls (4/6)<br />- 80 Double Unders<br />- 30 Wall Balls (4/6)<br />- 80 Double Unders<br />- 20 Wall Balls (4/6)</p><p> </p><p>Liberty<br />- 100 Single Unders<br />- 30 MedBall Thrusters (light)<br />- 100 Single Unders<br />- 20 MedBall Thrusters (light)<br />- 100 Single Unders<br />- 10 MedBall Thrusters (light)</p><p> </p><p>Target time: 9-11 minutes<br />Time cap: 15 minutes</p>

Cooldown/Mobility
Metcon (Checkmark)
<p>1 min Calf Smash (each)<br />1 min Foam roll Hamstrings<br />1 min Barbell quad smash (each side)</p>

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