MONTAG 16/05/2022


CROSSFIT


STRENGTH


A: Squat Clean

Warm Up, then:

3-3-3 @70-75% of your 1RM


B: Back Squat

Set 1: 5 reps @65%

Set 2: 5 reps @75%

Set 3 Max reps @ 85% (goal is more than 5)


WORKOUT


00:00-03:00

15/12 cal Row

50 Double Unders

Max reps: Burpees


03:00-06:00

15/12 cal Ski

50 Double Unders

Max reps: American Swings


06:00-09:00

15/12 cal Row

50 Double Unders

Max reps: Burpees


09:00-12:00

15/12 cal Ski

50 Double Unders

Max reps: American Swings


Score = Total Burpees + KB-Swings!



DIENSTAG 17/05/2022


CROSSFIT


STRENGTH


3 Super Sets

6-8 Bench Press

6-8 Bent over Rows

2' rest


(OUTDOOR) WORKOUT


Every 90'' x 10 RNDs

150m Run

Into max RNDs of:

3 Push Press 50/35

3 Burpees over the Bar



CF-INTERMEDIATE


STRENGTH


3 Super Sets

6-8 Bench Press

6-8 Bent over Rows

2' rest


(OUTDOOR) WORKOUT


Every 90'' x 7 RNDs

150m Run

Into max RNDs of:

3 Push Press

3 Burpees



MITTWOCH 18/05/2022


CROSSFIT


SKILL

Plate Pistols


STRENGTH

5 Super sets of

8 Push Press

8 Front Squats

8 Bent over Rows


WORKOUT


15' AMRAP


5/5 Plate Pistols

6 T2B

10 Plate OH-Lunges

6 Plate Cocoons



DONNERSTAG 19/05/2022


CROSSFIT


CARDIO


For time:


15-14-13-12-11-10-9-8-7-6-5-4-3-2-1


Cal. Row/Ski/Bike

Wall Balls 6/4

T2B/K2E

Goblet Squats 22,5/15

Sit Ups


Cap. 40'



FREITAG 20/05/2022


CROSSFIT


STRENGTH


A: Hang Squat Clean

3-3-3-3 @80%


B: Deficit Deadlift

(Standing on a 20kg plate)

5-5-5-5


WORKOUT


15' AMRAP


10/7cal. Row

20 Double Unders

10 Push Ups


10/7cal. Ski

20 Double Unders

10 Pull Ups



SAMSTAG 21/05/2022


OUTDOOR SPEZIAL

(09:00-11:00 Uhr!)



SONNTAG 22/05/2022


FREE GYM!

MONTAG 09/05/2022


CROSSFIT


STRENGTH


OH-Squat

3 x 5-6 @70%

2 x 4-5@70%

1 x 3-4 @70%


WORKOUT


15' to get as far as possible..


1 Deadlift 100/70

1 RND of "Cindy"


2 Deadlifts 100/70

1 RND of "Cindy"


3 Deadlifts 100/70

1 RND of "Cindy"


... Workout ends at 10 Deadlifts and 1 last round of "Cindy"



DIENSTAG 10/05/2022


CROSSFIT


STRENGTH


Strict Press

3 x 5-6 @70%

2 x 4-5@70%

1 x 3-4 @70%


WORKOUT


3' AMRAP

10/7cal (Alt. betw. Row/Ski & Bike!)

10 American Swings 24/16

5/5 KB-Push Press 24/16


1' Rest


5' AMRAP

15/12cal (Alt. betw. Row/Ski & Bike!)

15 American Swings 24/16

7/7 KB-Push Press 24/16


2' Rest


7' AMRAP

20/15cal (Alt. betw. Row/Ski & Bike!)

20 American Swings 24/16

10/10 KB-Push Press 24/16



CF-INTERMEDIATE


STRENGTH


Strict Press

3 x 5-6 @70%

2 x 4-5@70%

1 x 3-4 @70%


WORKOUT


3' AMRAP

7/5cal (Alt. betw. Row/Ski & Bike!)

7 American Swings 24/16

3/3 KB-Push Press 24/16


1' Rest


4' AMRAP

12/9cal (Alt. betw. Row/Ski & Bike!)

10 American Swings 24/16

4/4 KB-Push Press 24/16


2' Rest


5' AMRAP

15/10cal (Alt. betw. Row/Ski & Bike!)

15 American Swings 24/16

5/5 KB-Push Press 24/16



MITTWOCH 11/05/2022


CROSSFIT


SKILL: Rope Climb

10' work on your technique


STRENGTH: 10' E2MOM

1-3 Rope Climbs


WORKOUT


A: (00:00-07:00)

Row 60/45cal

EMOM: 7 Wall Balls


B: (07:00-14:00)

Ski 60/45cal

EMOM: 7 Thrusters 20/15


C: (14:00-21:00)

60 BB-OH-Lunges 20/15

EMOM: 20 Double Unders



DONNERSTAG 12/05/2022


STRENGTH


4 Super Sets

8-12 Seated BB-Strict Press (use a bench)

AMRAP: Push Press with same weight!

Rest 3' betw. your sets


WORKOUT


20RFT


3 Burpee Deadlifts 20/15

4 DB-Lunges 20/15

5 Pull Ups


Cap 18'



CF-INTERMEDIATE


STRENGTH


3 Super Sets

8-12 Seated BB-Strict Press (use a bench)

AMRAP: Push Press with same weight!

Rest 3' betw. your sets


WORKOUT


15RFT


3 Burpee Deadlifts

4 DB-Lunges

5 Pull Ups


Cap 18'



FREITAG 13/05/2022


STRENGTH


Back Squat

3 x 5-6@70%

2 x 4-5@70%

1 x 3-4@70%


WORKOUT


2 RNDs of


3' AMRAP

8 BB-Shoulder to OH 40/30

8 cal. Row


1' Rest


3' AMRAP

8 Alt. DB-Snatches 22,5/15

8 Box Jumps


1' Rest



SAMSTAG 14/05/2022


STRENGTH


2 x 12' E4MOM

min. 0-4: 2 x 10 DB-Bench Press

min. 4-8: 4 x 10m Farmers Carry (work heavy!)

min. 8-12: 4 x 10m Sled Push (work heavy!)

3‘ Rest


WORKOUT


In teams of 2: 1.000 reps for time


Cal. Row

Wall Balls

T2B

Hand release Push Ups


Rules of this WOD:


1. You can break it up into any rep scheme you like.

2. You must use all of the movements. It does not have to be evenly spread, but they all must be eventually used. For example.. You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though ;)

3. Only 1 athlete works at a time!



SONNTAG 15/05/2022


FREE GYM!

MONTAG 02.05.2022


CROSSFIT


STRENGTH


4 Super sets

6 Back Squats

12 DB-Lunges


WORKOUT


20' to get as far as possible..


50cal.

10 DB-Box Step Ups (1x 20/15kg DB)

40cal.

20 DB-Box Step Ups (1x 20/15kg DB)

30cal.

30 DB-Box Step Ups (1x 20/15kg DB)

20cal.

40 DB-Box Step Ups (1x 20/15kg DB)

10cal.

50 DB-Box Step Ups (1x 20/15kg DB)

DIENSTAG 03.05.2022

CROSSFIT


STRENGTH


12' E2MOM

3-5 strict T2B

5-8 strict HSPU´s


WORKOUT

5 RNDs of

5 T2B

5 Wall Balls 10/6

5 KB-Russian Swings 24/16


4 RNDs of

6 T2B

6 Wall Balls 10/6

6 KB-Russian Swings 24/16


3 RNDs of

7 T2B

7 Wall Balls 10/6

7 KB-Russian Swings 24/16


2 RNDs of

8 T2B

8 Wall Balls 10/6

8 KB-Russian Swings 24/16


1 RND of

9 T2B

9 Wall Balls 10/6

9 KB-Russian Swings 24/16

CF-INTERMEDIATE

STRENGTH


SKILL: Kip-Technique

  • Knee Tucks

  • K2E

  • T2B

WORKOUT

4 RNDs of

6 T2B

6 Wall Balls

6 KB-Russian Swings

3 RNDs of

7 T2B

7 Wall Balls

7 KB-Russian Swings


2 RNDs of

8 T2B

8 Wall Balls

8 KB-Russian Swings


1 RND of

9 T2B

9 Wall Balls

9 KB-Russian Swings

MITTWOCH 04.05.2022


CARDIO


For time, in teams of 2:


60 RNDs of

3 DB-Thrusters 20/15

3 Burpees


5' rest


30 RNDs of

6 DB Lunges 20/15

6cal. Row


Cap: 40'

DONNERSTAG 05.05.2022

CROSSFIT


STRENGTH

Bench Press

3 x 4-5@80% 120'' rest

2 x 3-4@80% 90'' rest

1 x 2-3 @80%


WORKOUT


10 RNDs of

3 Devil Press 20/15

6 T2B

18 Double Unders

CF-INTERMEDIATE


STRENGTH


Bench Press

3 x 4-5@80% 120'' rest

2 x 3-4@80% 90'' rest

1 x 2-3 @80%

WORKOUT

10 RNDs of

2 Devil Press

4 T2B

12 Double Unders

FREITAG 06.05.2022

CROSSFIT


STRENGTH


A: Front Squats

3 x 4-5@80% 120'' rest

2 x 3-4@80% 90'' rest

1 x 2-3 @80%


WORKOUT


5 RFT


5 DB-Squats 20/15

5 Pull Ups


5 DB-Squats 20/15

10 Push Ups


5 DB-Squats 20/15

15 Sit Ups


SAMSTAG 07.05.2022


STRENGTH


Deadlift

3 x 4-5@80% 120'' rest

2 x 3-4@80% 90'' rest

1 x 2-3 @80%


WORKOUT

For time, in teams of 2


20 RNDs of

4 Power Snatches 40/30

5cal. Ski

6 T2B

3' rest


20 RNDs of

4 Power Cleans 60/40

5cal. Ski

6 Push Ups

SONNTAG 08.05.2022

FREE GYM!