MONTAG 18/10/2021


CROSSFIT


STRENGTH


A: Weighted Chin Ups

8-8-8-8


B: Weighted Dips

8-8-8-8


WORKOUT


For time:


A: 3NDs of

3 Hang Power Cleans

6 Front Squats

9 Push Press


B: 2 RNDs of

5 Burpees over the Bar

10 Deadlifts 60/40


C: 1 RND of

50 Wall Balls 10/6

25 T2B



DIENSTAG 19/10/2021


CROSSFIT


STRENGTH


Front Squat

7-7-7 @50-60% 60'' rest

5-5-5 @60-70% 90'' rest

3-3-3 @70-80% 120'' rest


WORKOUT


For time


21-15-9

Burpees

Wall Balls 10/6


1' rest


15-12-9

T2B

KB-American Swings 28/20


1' rest


9-6-3

HSPU´s

Deadlifts 100/65



CF-INTERMEDIATE


STRENGTH


Front Squat

7-7-7 @50-60% 60'' rest

5-5 @60-70% 90'' rest

3 @70-80% 120'' rest


WORKOUT


For time


15-12-9

Burpees

Wall Balls


1' rest


12-9-6

T2B

KB-American Swings


1' rest


9-6-3

Push Ups

Heavy Deadlifts



MITTWOCH 20/10/2021


CROSSFIT


SKILL/STRENGTH


KB-Clean & Push Press


WORKOUT


For time:


Buy in: 100 Double Unders


into: 6 RNDs of

10m Goblet Farmers Walking Lunges

15 KB-American Swings


Cash out: 500m Row/Ski



DONNERSTAG 21/10/2021


CROSSFIT


STRENGTH


BB-Hip Thrusts

4 x AMRAP

*Do 30m Walking Lunges after every set of Hip Thrusts!


WORKOUT


30' E3MOM

30 Double Unders/60 SU´s

12/10cal Ski

9/7cal Row

6 KB-American Swings 28/20



CF-INTERMEDIATE


STRENGTH


BB-Hip Thrusts

4 x 10-12

*Do 15m Walking Lunges after every set of Hip Thrusts!


WORKOUT


30’ E3MOM

30 Double Unders/60 SU´s

10cal Ski

7cal Row

5 KB-American Swings



FREITAG 21/10/21


SKILL

12' to work on your Squat Clean


STRENGTH

12' E2MOM

3-5 Squat Cleans


WORKOUT


For time:


15 Deadlifts 80/50

15cal Ski

10 Deadlifts 100/60

10cal. Ski

5 Deadlifts 120/70

5cal. Ski


2' rest


15 Push Press 40/25

15cal. Row

10 Push Press 50/30

10cal Row

5 Push Press 60/35

5cal. Row


*cap 20'



SAMSTAG 22/10/2021


STRENGTH


A: Inclined Seal Rows

7 x 10 @60%

1' rest

*Do 15-20 leaning lateral DB-Raises after set 2, 4 and 6!

2' rest after every super set!


B: BB-Back Rack Lunges

3 x 8-10 each leg

2' rest


C: Bench Press

3 x 10-15 Reps

*Do 15-20 BB Curls after every set!

90" rest


WORKOUT


0-5min: Accumulate a 3' Plank

5-10min: 100 Back Squats 20/25

10-15min: 200 Double Unders/300 SU´s

15-20min: 60 DB-Floor Press 22,5/15

20-25min: 60cal. of choice

SAME THING WITH 3' WINDOWS!

25-28min: Accumulate a 2' Plank

28-31min: 60 Back Squats 20/15

31-34min: 120 Double Unders/180 SU´s

34-37min: 35 DB-Floor Press 22,5/15

37-40min: 35cal. of choice



SONNTAG 23/10/2021


FREE GYM!

MONTAG 11/10/2021


CROSSFIT


STRENGTH


Back Squat

A: 8' to find a heavy set of 6


B: 12' E3MOM 3 paused reps


WORKOUT


3 RNDs, each for time


25 unbroken Wall Balls 8/4

20 unbroken DB-Deadlifts 22,5/15

15 unbroken Push Ups

10 unbroken T2B´s

5 unbroken HSPU´s

Rest 2' betw. RNDs!


*every time you break - do 5 Burpee Box Jumps



DIENSTAG 12/10/2021


CROSSFIT


STRENGTH


Bench Press

10-9-8-7-6-5-4-3-2-1

Pull Ups

1-2-3-4-5-6-7-8-9-10

max. 60'' rest betw. super sets!


WORKOUT


For time


21-15-9

Hang Power Cleans 45/30

Push Press 45/30

*Do 3 Rope Climbs after 21,15 & 9!



CF-INTERMEDIATE


STRENGTH


Bench Press

10-8-6-4-2

Pull Ups

2-4-6-8-10

max. 90'' rest betw. super sets!


WORKOUT


For time


15-12-9-3

Hang Power Cleans

Push Press

*Do 1 Rope Climbs after 15,12,9 & 3!



MITTWOCH 13/10/2021


CROSSFIT


STRENGTH


Staggered KB-Deadlifts

4 x 12/12


Half Kneeling KB-Presses

4 x 12/12


WORKOUT


For time


27-21-15

cal. Row

Burpees


3' Rest


21-15-9

Devil Press

T2B



DONNERSTAG 14/10/2021


CROSSFIT


WORKOUT


In teams of 2


40' EMOM

min 1: 10-15 GHD-Sit Ups

min 2: 10-15cal. Ski

min 3: AMRAP 10m Sled Push (I go, you go)

min 4: 1-3 Rope Climbs

min 5: 10-15 Wall Balls 8/4

min 6: 150m Run or Row

min 7: 10m D-Ball Carry 60/40 (I go, you go)

min 8: Rest



CF-INTERMEDIATE


WORKOUT


In teams of 2


30' EMOM

min 1: 10-15 Sit Ups

min 2: 8-10cal. Ski

min 3: AMRAP 10m Sled Push (I go, you go)

min 4: 10 Wall Balls 8/4

min 5: 8-10 Pull Ups

min 6: Rest



FREITAG 15/10/2021


CROSSFIT


STRENGTH


Front Squats


10' to find a heavy Set of 2-3


into 8' E2MOM

2-3 heavy reps


WORKOUT


"FRAN"


for time


21-15-9

Thrusters 42,5/30

Pull Ups



SAMSTAG 16/10/2021


Bend over Row

8-8-8-8-8


DB-Inclined Bench Press

4 x AMRAP


"Filthy Fifty"


50 Box Jumps

50 Jumping Pull Ups

50 KB-Swings 24/16

50 Walking Lunges

50 K2E

50 Push Press 20/15

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders


*scaled = in teams of 2!



SONNTAG 17/09/2021


FREE GYM!

MONTAG 04/10/2021


CROSSFIT


STRENGHT


Back Squat

A: 10' to find a heavy 2-3RM


B: 20 reps with max weight


WORKOUT

For time:

400m Row/Ski

40 Wall Balls

40 American Swings

300m Row/Ski

30 Wall Balls

30 American Swings

100m Row/Ski

10 Wall Balls

10 American Swings

*use a 10/6kg WB & a 24/16kg KB!


FINISHER


A: 3 x 10-12 Barbell Rollouts

B: 3 x 10-15 DB-Russian Twists

DIENSTAG 05/10/2021


CROSSFIT

STRENGTH


Weighted Hanging Knee Raises

5 x 10-15 as heavy as possible

90-120" rest betw. sets


WORKOUT


Get as far as possible in 35'

30cal Row

70 Double Unders

25cal Row

60 Air Squats

20cal Row

50 Sit Ups

15cal Row

40 American Swings

10cal Row

30 KB-Goblet Squats

5cal Row

20 T2B

5cal Ski

30 KB-Goblet Squats

10cal Ski

40 American Swings

15cal Ski

50 Sit Ups

20cal Ski

60 Air Squats

25cal Ski

70 Double Unders

30cal Ski

CF-INTERMEDIATE

STRENGTH


Weighted Hanging Knee Raises

8-8-8-8-8

90-120" rest betw. sets


WORKOUT


Get as far as possible in 20’

10cal Row

50 Double Unders

10cal Row

40 Air Squats

10cal Row

30 Sit Ups

10cal Row

20 American Swings

10cal Row

10 KB-Goblet Squats

10cal Row

5 T2B

10cal Ski

10 KB-Goblet Squats

10cal Ski

20 American Swings

10cal Ski

30 Sit Ups

10cal Ski

40 Air Squats

10cal Ski

50 Double Unders

10cal Ski

MITTWOCH 06/10/2021


CROSSFIT


STRENGTH


KB Snatch

10' 2/3/5 Snatches


WORKOUT


"Simple & Sinister"

5' every 30" 10 one hand Swings

1' Rest

10' EMOM 1 TGU

DONNERSTAG 07/10/2021


CROSSFIT


STRENGTH

A: 4 Super Sets of

8-12 (Weighted) Dips

10-15 Straight Arm Lat Pull Downs

90" rest

B: 4 Super Sets of

12 Supinated DB-Curls

AMRAP Ring Rows

90" rest


WORKOUT

7' AMRAP

10 Plate G2OH

5 T2B

6' AMRAP

10cal Row

10cal Ski


5' AMRAP

5 Plate Squats

10 Push Ups


4' AMRAP

1 Shuttle Sprint

25 Double Unders


3' AMRAP

10 Plate Curls

10 Plate Tricep Extensions


2' AMRAP

Max Plate Sit Ups


1' AMRAP

Burpees


*use a 20/10kg Plate

*30“ rest bets. AMRAPs

CF-INTERMEDIATE


STRENGTH


A: 3 Super Sets of

8 Dips

10Straight Arm Lat Pull Downs

90" rest


B: 3 Super Sets of

8 Supinated DB-Curls

AMRAP Ring Rows

90" rest


WORKOUT

7' AMRAP

8 Plate G2OH

3 T2B


6' AMRAP

7cal Row

7cal Ski


5' AMRAP

5 Plate Squats

7 Push Ups

4' AMRAP

1 Shuttle Sprint

50 Single Anders

3' AMRAP

7 Plate Curls

7 Plate Tricep Extensions


2' AMRAP

Max Plate Sit Ups


1' AMRAP

Max Burpees


*30“ rest bets. AMRAPS

FREITAG 08/10/2021


STRENGTH


Deadlift

A: 10' to find a heavy 2-3RM

B: 10' EMOM

2 Deadlifts with your 2RM!

WORKOUT


15 Power Cleans

250m Run

10 Power Cleans

500m Run

5 Power Cleans

750m Run

5 Power Cleans

500m Run

10 Power Cleans

250m Run

15 Power Cleans

*use a 45/30kg BB

SAMSTAG 09/10/2021


STRENGTH

A: Strict Press

5-5-5-5 @60% 60" rest

3-3-3-3 @70% 90" rest

1-1-1-1 @80% 120" rest


B: (Weighted) Pull Ups

10' EMOM 2-3 heavy reps


TEAM WORKOUT

For time:


A: 20 RNDs of

6cal. Ski

6 DB-Hang Power Cleans

6 DB-Front Squats

3' Rest

B: 20 RNDs of

6cal. Row

6 DB-Deadlifts

6 DB-Push Press


*I go, you go

SONNTAG 10/10/2021


FREE GYM!