WORKOUT KW18

MONTAG 29.04.2024

CROSSFIT

WORKOUT

As many rounds as possible in 10 minutes of

10 thrusters (38/52 kg)

10 power snatches

DIENSTAG 30.04.2023

CROSSFIT

WORKOUT

6 rounds for time:

9 hang squat cleans (47/70 kg)

6 bar muscle-ups

TC: 15'

INTERMEDIATE

6 rounds for time:

9 hang squat cleans (34/52 kg)

6 jumping chest-to-bar pull-ups or jumping muscle-ups

MITTWOCH 01.05.2024

FREE GYM!

DONNERSTAG 02.05.2024

CROSSFIT

SKILL WORK

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use a single DB or KB

WORKOUT

For time

80 DB box step-ups (51/61 cm) (15/22.5 kg)

– Every minute on the minute, starting at :00, perform 20 double-unders.

– Use two dumbbells.

TC: 17'

INTERMEDIATE

For time

80 DB box set-ups (51/61 cm) (12.5/15 kg)

– Every minute on the minute, starting at :00, perform 10 double-unders.

– Use two dumbbells.

FREITAG 03.05.2024

CROSSFIT

SKILL WORK

10:00-15:00 of skin the cat practice

WORKOUT

5 rounds

30'' row

30'' push-ups

Rest 2:00

– Score is total calories and push-up reps.

SAMSTAG 04.05.2024

TEAM WORKOUT

STRENGTH

Front Squat

8-8-6-4-2-2

5 Box drop jumps after each Set

WORKOUT

AMRAP 24 with a partner

24 Russian KB swings (24/32 kg)

12 handstand push-ups**

200-m farmers carry

– Share work load as desired.

– Use two KBs for the farmers carry; go out together and trade as needed.

**Scale with double-KB presses

SONNTAG 05.05.2024

FREE GYM!

WORKOUT KW17

MONTAG 22.04.2024

CROSSFIT

STRENGTH

Bent over Row

8-8-8-8

WORKOUT

3 rounds for time:

50 wall-ball shots (6/9 kg) (2.7/3 m)

50 lateral burpee box jump-overs (51/61 cm)

DIENSTAG 23.04.2024

CROSSFIT

STRENGTH/SKILL WORK

On a 12:00 clock:

Build to a heavy 4-rep Power Snatch

WORKOUT

4 rounds for max reps:

1 minute of snatches (38/61 kg)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (15/22.5 kg) (51/51 cm)

1 minute of rest

MITTWOCH 24.04.2024

BODYWEIGHT

SKILL WORK

EMOM 8’

20’’ jump rope skill practice

WORKOUT

5 rounds for time:

20 box jump-overs (51/61 cm)

20 push-ups

20 pull-ups

CROSSFIT

SKILL WORK

EMOM 8’:

20’’ jump rope skill practice

WORKOUT

5 rounds for time:

20 box jump-overs (51/61 cm)

20 push-ups

20 pull-ups

DONNERSTAG 25.04.2024

CROSSFIT

WORKOUT

For time

50-40-30

Wall-ball shots (6/9 kg) (2.7/3 m)

5-4-3

Strict muscle-ups

INTERMEDIATE

For time:

50-40-30

Wall-ball shots (4/6 kg) (2.7/3 m)

5-4-3

Low-ring muscle-up transitions**

**Scaling: Foot-assisted strict pull-ups and Foot-assisted strict ring dips

SKILL WORK

Post-workout

1 set:

30 V-ups

40 tuck-ups

50 hollow rocks

FREITAG 26.04.2024

CROSSFIT

WORKOUT

7 x 1:00 rounds of:

21 double-unders

7 burpees

Max-reps deadlifts (102/143 kg)

– Rest 2:00 between rounds.

INTERMEDIATE

7 x 1:00 rounds of:

15 double-unders

5 burpees

Max-reps deadlifts (84/102 kg)

– Rest 2:00 between rounds.

SAMSTAG 27.04.2024

TEAM WORKOUT

STRENGTH

Back Squat

6-6-5-5-4-4

5 Broad Jumps after each Set

WORKOUT

AMRAP 20

400-m run

50 KB swings (24/32 kg)

400-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

SONNTAG 28.04.2024

FREE GYM

WORKOUT KW16

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!