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MONTAG 12.08.2024


CROSSFIT


WORKOUT

Every 3:00 for 5 rounds:

50 double-unders

Handstand walk (7.6 m)

– Rest remainder of each round.

– Score is slowest round.



DIENSTAG 13.07.2024


CROSSFIT


WORKOUT

For load:

10-10-10-10-10

Bench press


SKILL WORK

8 sets:

:20 double-unders

:10 rest



MITTWOCH 14.05.2024


CROSSFIT


WORKOUT

5 rounds for time:

20 Russian KB swings (24/32 kg)

400-m run



DONNERSTAG 15.08.2024


FREE GYM!



FREITAG 16.06.2024


CROSSFIT


Skill Work

EMOM 8:

3 hang squat cleans

– Work to a heavy 3-rep for the day.


WORKOUT

18-15-12-9-6-3 reps for time:

Squat cleans (43/61 kg)

Lateral burpees over the bar



SAMSTAG 17.08.2024


CROSSFIT


STRENGTH

Back squat

3-3-3-3-3+

– Max reps on the last set.


WORKOUT

AMRAP 20 with a partner:

30 front-rack reverse lunges (29/43 kg)

20 push presses

10 bar muscle-ups

– Share work as desired.



SONNTAG 18.08.2024


FREE GYM!

MONTAG 05.08.2024


CROSSFIT


WORKOUT

For time:

5 rounds:

12 alternating box step-ups (51/61 cm)

6 bar muscle-ups


– Rest 2:00


5 rounds:

12 alternating box step-ups (51/61 cm)

3 wall walks



DIENSTAG 06.08.2024


CROSSFIT


SKILL WORK

EMOM 8:

1 clean pull

1 hang power clean

1 thruster

– Build in load, but only as quality mechanics allow.


WORKOUT


3 rounds for time:

9 hang power cleans (34/52 kg)

12 thrusters

15 burpees over the bar



MITTWOCH 07.08.2024


CROSSFIT


WORKOUT

On a 10:00 clock:

1,600-m run

Max calories on any machine in the remaining time


SKILL WORK

EMOM 6:

Min. 1 | Plank hold

Min. 2 | Flutter kicks



DONNERSTAG 08.08.2024


CROSSFIT


WORKOUT

AMRAP 20:

50 single-DB box step-ups (51/51 cm) (10/15 kg)

50 single-DB walking lunges (10/15 kg)

100-m single-DB carry

– Carry the dumbbell anyhow.



FREITAG 09.08.2024


CROSSFIT


WORKOUT - HEAVY DAY

For load:

3-3-3-3-3-3

Deadlift



SAMSTAG 10.08.2024


OUTDOORTRAINING

Bring your Friends!! :)



SONNTAG 11.08.2024


FREE GYM!

MONTAG 29.07.2024


CROSSFIT


WORKOUT

AMRAP 20:

15 double-DB front squats (15/22.5 kg)

50 double-unders

12 strict pull-ups

15.2-m handstand walk

– 5 ft of handstand walking = 1 rep.



DIENSTAG 30.07.2024


CROSSFIT


STRENGTH WORK

Pre-workout:

On a 10:00 clock:

5 unbroken power cleans

– Build to a heavy set of 5 reps.


WORKOUT

For time:

50 power cleans (43/61 kg)

– At the top of every minute, perform 10 box jumps (51/61 cm).

– 10:00 time cap.



MITTWOCH 31.07.2024


CROSSFIT


SKILL WORK

Pre-workout:

On a 10:00 clock:

Low-ring muscle-up practice


WORKOUT

For time:

500-m row/ski

20 pike push-ups (51/61 cm)

500-m row/ski

35 hand-release push-ups

500-m row/ski

50 push-ups

500-m row/ski



DONNERSTAG 01.08.2024


CROSSFIT


WORKOUT - HEAVY DAY

For load:

3-3-3-3-3-3-3

Back squat.



FREITAG 02.08.2024


CROSSFIT


WORKOUT

4 rounds for reps:

1:00 plank hold

1:00 single-DB box step-ups (51/61 cm) (15/22.5 kg)

1:00 deadlifts (70/102 kg)

– No rest between rounds.


SKILL WORK

Post-workout

1 set:

Max-effort L-sit hold

– Rest as needed.


2 sets:

L-sit hold for 50% of your max-effort

– Rest as needed.



SAMSTAG 03.08.2024


STRENGTH

7 sets for load:

3 weighted pull-ups

3 weighted dips

– Rest as needed between sets.


WORKOUT

20 rounds time with a partner:

7 push presses (34/52 kg)

100-m run

7 burpees

– One partner completes a full round at a time before switching for 10 rounds each.



SONNTAG 04.08.2024


FREE GYM!

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