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MONTAG 23/01/2023


CROSSFIT


STRENGTH


Back Squat

6 x 6

*On set 2, 4 and 6 do a super set of: 6-8 lateral Goblet Lunges on each leg!


WORKOUT


For time...


600m Row/Ski


10 Rounds of...


5 Wall Balls 10/6

3 Burpees

1 Hang Power Clean 80/55


600m Row/Ski


10 Rounds of...


5 Wall Balls 10/6

3 Burpees

1 Hang Power Clean 80/55


TC: 20'



DIENSTAG 24/01/2023


CROSSFIT


STRENGTH


15' E3MOM

3 heavy Push Jerks

5-6 (Weighted) Chin Ups


WORKOUT


3' to get as far as possible...


10 Double DB Snatches 20/15

20 Push Ups

30 Cal Row/Ski

40 Double Unders

50 Sit Ups

60 Pull Ups


Rest 1min.


5' to get as far as possible...

(Same Workout)


Rest 2min.


7' to get as far as possible....

(Same Workout)



CF-INTERMEDIATE


STRENGTH


15' E3MOM

5-6 Push Jerks

3 Chin Ups


WORKOUT


2' to get as far as possible...


7 Double DB Snatches

15 Push Ups

20 Cal Row/Ski

30 Double Unders

40 Sit Ups

50 Pull Ups


Rest 1min.


4' to get as far as possible...

(Same Workout)


Rest 2min.


5' to get as far as possible....

(Same Workout)



MITTWOCH 25/01/2023


CROSSFIT


STRENGTH


15' E3MOM

6-8 BB-Bench Press

6 Deadlifts


WORKOUT


5 Rounds for time...


5 Front Squats*

10 T2B

15/12cal. Row/Ski or Bike


*Round 1: 40/30kg

Round 2: 50/35kg

Round 3: 60/40kg

Round 4: 70/45kg

Round 5: 80/50kg



DONNERSTAG 26/01/2023


CROSSFIT


CARDIO HARDIO


0-8min...

3 Rounds:

200m Row

200m Ski


8-16min...

3 Rounds:

20 Hang Power Snatches 20/15

40 Air Squats


16-24min...

3 Rounds:

200m Row

200m Ski


24-32min...

3 Rounds:

25 Hang Power Cleans 40/30

25 Box Jumps 24/20"


32-37min:

Max Russian KB Swings 24/16



CF-INTERMEDIATE


CARDIO HARDIO


0-8min...

3 Rounds:

150m Row

150m Ski


8-16min...

3 Rounds:

15 Hang Power Snatches

30 Air Squats


16-24min...

3 Rounds:

150m Row

150m Ski


24-32min...

3 Rounds:

15 Hang Power Cleans

20 Box Jumps 24/20"


32-37min:

Max Russian KB Swings



FREITAG 27/01/2023


CROSSFIT


STRENGTH


Strict Press

6-6-6

3-3-3

1-1-1


WORKOUT


''CINDY'' with cal..


20' AMRAP


5 Pull Ups

5 cal Row/Ski

10 Push Ups

5cal Row/Ski

15 Air Squats

5cal. Row/Ski



SAMSTAG 28/01/2023


TEAM-WORKOUT


SKILL


Rope Climb


STRENGTH


OH-Squat

4 x 8-10


WORKOUT


For time, in teams of 2...


4 Rope Climbs - each

40 Wall Balls 10/6

60 Calorie Row/Ski

80 Overhead Squats 20/15

100 Double Unders


1' rest

3 Rope Climbs - each

30 Wall Balls 10/6

50 Calorie Row/Ski

70 Overhead Squats 20/15

90 Double Unders


1' rest

2 Rope Climbs - each

20 Wall Balls 10/6

40 Calorie Row/Ski

60 Overhead Squats 20/15

80 Double Unders


1' rest

1 Rope Climb - each

10 Wall Balls 10/6

40 Calorie Row/Ski

50 Overhead Squats 20/15

70 Double Unders



SONNTAG 29/01/2023


FREE GYM!

MONTAG 17/01/2023 CROSSFIT STRENGTH 14' E2MOM 7 Back Squats WORKOUT 7' AMRAP 21 Wall Balls 10/6 15 Push Ups 9 DB-Snatches 25/17,5 2' rest 5' AMRAP 15 Wall Balls 10/6 9 Push Ups 6 DB-Snatches 25/17,5 1' rest 3' AMRAP 9 Wall Balls 10/6 6 Push Ups 3 DB-Snatches 25/17,5



DIENSTAG 18/01/2023 CROSSFIT STRENGTH A: 12' E2MOM 6-8 Hang Power Cleans B: 12' E2MOM 6-8 Weighted Push Ups WORKOUT For time... 500 Reps of.. Deadlifts 50/35 Sit Ups Burpees Cal Row/Ski or Bike Air Squats TC: 20' CF-INTERMEDIATE STRENGTH A: 10' E2MOM 6-8 Hang Power Cleans B: 10' E2MOM 6-8 Weighted Push Ups WORKOUT For time... 350 Reps of.. Deadlifts Sit Ups Burpees Cal Row/Ski or Bike Air Squats TC: 15'



MITTWOCH 18/01/2023 SKILL & WARM UP Handstand Hold STRENGTH 12' E2MOM 3-5 heavy Push Press WORKOUT 20' EMOM min. 1: 10-15 GHD-Sit Ups min. 2: 12-15 KB-American Swings 24/16 min. 3: Double Unders min. 4: 150m Run/200m Row/Ski min. 5: 1-3 Rope Climbs

DONNERSTAG 19/01/2023 CROSSFIT STRENGTH Hole Front Squats 7 x 5-8 WORKOUT 15' E3MOM 4 Squat Cleans 70/50 8 HSPUs 12 T2B 150m Run/200m Row/Ski CF-INTERMEDIATE STRENGTH Hole Front Squats 5 x 5-8 WORKOUT 12' E3MOM 4 Squat Cleans 8 Push Press 12 K2E 150m Run/200m Row/Ski

FREITAG 20/01/2023 CROSSFIT STRENGTH 14' E2MOM 5 Deadlifts WORKOUT For time... 50 Wall Balls 10/6 50 Double Unders 50 KB-American Swings 24/16 40cal. Row/Ski 30 Wall Balls 10/6 30 Double Unders 30 KB-American Swings 24/16 20cal. Row/Ski 10 Wall Balls 10/6 10 Double Unders 10 KB-American Swings 24/16 TC: 20'



SAMSTAG 21/01/2023 TEAM-WORKOUT STRENGTH A: 14' E2MOM 10-12 Bench Press B: 10' E2MOM 10-15 Bench sup. DB-Rows WORKOUT For time, in teams of 2... 100 Wall Balls 8/4 80 Box Jumps 60 Thrusters 20/15 40 Pull Ups 20 HSPUs 10 Rope Climbs 20 HSPUs 40 Pull Ups 60 Thrusters 20/15 80 Box Jumps 100 Wall Balls 8/4


SONNTAG 22/01/2023


FREE GYM!

TESTING WEEK 2 of 2


MONTAG 09/01/2023 CROSSFIT STRENGTH Strict Press 15' to find your 1RM! WORKOUT 18' E3MOM 300m Row/Ski 12 DB-Push Press 20/12,5 7 Pull Ups


DIENSTAG 10/01/2023 CROSSFIT STRENGTH Clean & Jerk (Focus on BB-cycling) WORKOUT ''GRACE" For time... 30 Clean & Jerks 60/42,5



MITTWOCH 11/01/2023 CROSSFIT STRENGTH Front Squat 15' to find your 1RM! WORKOUT For time... 50 Double Unders 25 KB-American Swings 24/16 10 T2B 40 Double Unders 20 KB-American Swings 24/16 10 T2B 30 Double Unders 15 KB-American Swings 24/16 10 T2B 20 Double Unders 10 KB-American Swings 24/16 10 T2B 10 Double Unders 5 KB-American Swings 24/16 10 T2B



DONNERSTAG 12/01/2023 CROSSFIT WORKOUT ''ANGIE'' For time... 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Rest of time.. Row/Ski - basic work



FREITAG 13/01/2023 CROSSFIT STRENGTH Deadlift 15' to find your 1RM! WORKOUT Every 10:00' x 3 sets... 1000m Run/Row or Ski 50 Box Step Ups 25 Burpees



SAMSTAG 14/01/2023 TEAM-WORKOUT STRENGTH 15' to find a 1RM you`ve missed! WORKOUT For time, in teams of 2... 60 RNDs of: 2 Hang Power Cleans 60/40 4 Wall Balls 10/6 5' rest... 30 RNDs of: 4 Deadlifts 80/60 6cal. Row/Ski


SONNTAG 15/01/2023


FREE GYM!

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