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MONTAG 15.04.2024


CROSSFIT


STRENGTH

On a 10:00 clock:

Build to a heavy 3-rep push jerk


WORKOUT

For time: 14’ Cap

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (43/61 kg)

WORKOUT



DIENSTAG 16.04.2024


CROSSFIT


WORKOUT

3 rounds for time: 18’ Cap

400/500-m row/ski

21 burpee pull-ups

– Pull-up bar 15cm from fingertips with arms overhead.


Intermediate:

3 rounds for time:

400/500-m row/ski 18’ Cap

12 burpee pull-ups

– Pull-up bar 3cm from fingertips with arms overhead.


SKILL WORK

3 sets:

:30 hollow rocks

10 strict toes-to-bars



MITTWOCH 17.04.2024


BODYWEIGHT


STRENGTH

Push ups

4x Amrap (at least 10 Reps per set)


WORKOUT

3 rounds for time with a partner: 20’ Cap

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.


Intermediate:

3 rounds for time with a partner:

24 knees-to-armpits

8 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.



CROSSFIT


STRENGTH

Back Squat

8-8-8-8


WORKOUT

3 rounds for time with a partner: 20’ Cap

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.


Intermediate:

3 rounds for time with a partner:

24 knees-to-armpits

8 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.



DONNERSTAG 18.04.2024


CROSSFIT


WORKOUT

5 rounds for time: 30’ Cap

2 rope climbs

10 devils presses (10/15 kg)

2 rope climbs

– Rest 2:00 between rounds.

– Use two DBs.


Intermediate:

5 rounds for time: 30’ Cap

1 rope climb

10 devils presses (5/10 kg)

1 rope climb

– Rest 2:00 between rounds.

– Use two DBs.


SKILL WORK

Post-workout!

1 set: 200-m double-KB overhead carry



FREITAG 19.04.2024


CROSSFIT


SKILL/STRENGTH

3 x 8 weighted pull-ups



WORKOUT

For reps

4 x AMRAP 3:

75 double-unders

25 burpees

Max-rep toes-to-bars

– Rest 1:00 between AMRAPs.



SAMSTAG 20.04.2024


TEAM WORKOUT


STRENGTH

Bench Press

8-8-6-6-4-4


12 Barbell Biceps Curl after each set


WORKOUT:

5 rounds for time with a partner:

400-m run

40 alternating single-leg squats**

– Run together and break up the squats as needed.

TC: 25'

**20 alternating single-leg squats to target



SONNTAG 21.04.2024


FREE GYM!

MONTAG 08.04.2024


CROSSFIT


WORKOUT

For Time: 12’ Cap

5-10-15-20-25

Calories any machine

DB hang snatches, left-arm (12.5/15 kg)

DB hang snatches, right-arm


SKILL/STRENGTH

Post-workout:

Accumulate 10 reps of each movement per arm:

DB Turkish get-up + windmill



DIENSTAG 09.04.2024


CROSSFIT


STRENGTH

On a 10’ clock:

Build to a 5-rep-max bench press.


WORKOUT

3 rounds for time: 10’ Cap

50 sit-ups

30 deadlifts 61/43


Intermediate:

3 rounds for time:

30 sit-ups

30 deadlifts 43/29



MITTWOCH 10.04.2024


BODYWEIGHT


WORKOUT

Eva: 40’ Cap

5 rounds

800m Run

30 kettlebell swings 32/24*

30 Pull-ups**


*Bodyweight Option: Up-Downs

CROSSFIT


WORKOUT

Eva: 40’ Cap

5 rounds

800m Run

30 kettlebell swings 32/24

30 Pull-ups**


**Scaling Options:

Jumping Pull-ups, Banded Pull-ups



DONNERSTAG 11.04.2024


CROSSFIT


SKILL/STRENGTH:

On a 10’ clock:

Practice 5-7 sets of a power snatch + overhead squat single from the floor.


WORKOUT

5 x 2:30 rounds:

10 overhead squats (29/43 kg)

30 lateral hops over bar

Max-calories any machine in the remaining time.


– Rest 2:30 between rounds.


Intermediate:

5 x 2:30 rounds:

10 overhead squats (25/34 kg)

20 lateral hops over bar

Max-calories any machine in the remaining time.


– Rest 2:30 between rounds.



FREITAG 12.04.2024


CROSSFIT


WORKOUT

3 rounds for time: 20’ Cap

21 power cleans 70/47

400-m run

Plank hold for time equal to run time

– Plank hold should be unbroken.



SAMSTAG 13.04.2024


TEAM WORKOUT


STRENGTH

6 sets of 3 back squats

– Use the same load across all sets.


3 box drop jump after each set


WORKOUT

AMRAP 25 with a partner:

20 wall-ball shots 9/6

10 Pull-ups**

5 wall walk + burpees

– Partners split work as needed.


**Scaling Options:

Jumping Pull-ups, Banded Pull-ups



SONNTAG 14.04.2024


FREE GYM!

MONTAG 01.04.2024

 

FREE GYM!

 


DIENSTAG 02.04.2024

 

CROSSFIT

 

STRENGTH

On a 10’ clock:

3 unbroken clean and jerks

– Build to a heavy set.

 

WORKOUT

5 rounds for time: 15’ Timecap

200-m run

6 clean and jerks 84/56

 

 

MITTWOCH 03.04.2024

 

BODYWEIGHT

 

WORKOUT

Barbara**

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3’ between rounds.

 

CROSSFIT

 

WORKOUT

Barbara**

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3’ between rounds.

 

** Intermediate Option:

5 rounds, each for time, of:

10 pull-ups

20 push-ups

30 sit-ups

40 squats

– Rest 3’ between rounds.

 

 

DONNERSTAG 04.04.2024

 

CROSSFIT

 

WORKOUT

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (51/61 cm)

Handstand push-ups

 

Intermediate:

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (51/61 cm)

1-2-3-4… etc.

Handstand push-ups**

 

** Scaling Options:

DB shoulder presses, pike push-ups

 

STRENGTH

Post-workout

50 KB shoulder presses

– Use the same load for all 50 reps.

 

 

FREITAG 05.04.2024

 

CROSSFIT

 

STRENGTH

Back Squat:

10-10-10-10 @70%+ of 1 RM

 

WORKOUT

5 rounds for time: 18’ Cap

10 push presses 43/29

12 lateral burpees over the bar

25/20-calorie row/ski

 

Post-workout:

Accumulate:

75 hollow rocks

 

 

SAMSTAG 06.04.2024

 

VIDEODREH 12:00 bis ca. 15:30 Uhr!

Wir benötigen noch so viele Personen wie möglich!

Es hilft auch, wenn du nur 1-2h Zeit hast und vorbeikommst!

 


TEAM WORKOUT

(Wenn du nach dem WOD beim Dreh dabei bist, melde dich bitte gesondert an!)

 

STRENGTH

6 sets for load:

3 deadlifts

– Use the same load across all sets.

 

3 seated high Box jumps after each Set

 

WORKOUT

4 rounds with a partner for time: 25’ Cap

30 synchronized walking lunges

50 hang power snatches (25/34 kg)

100 double-unders**

– Split the snatches and double-under reps with one partner working at a time.

 

**Scaling Options:

2’ of double-under Attempts, mixed unders, single under cross-over

 

 

SONNTAG 07.04.2024

 

FREE GYM!

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