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MONTAG 05.02.2024


CROSSFIT


STRENGTH/SKILL


DB-Curl to Press

12-12-12-12

30’’ Deadhang after each set


WORKOUT


For time…


10-9-8-7-6-5-4-3-2-1 reps of:

Alternating front-rack lunges 83/57

20-18-16-14-12-10-8-6-4-2 reps of:

Sit-ups


TC: 20’



DIENSTAG 06.02.2024


CROSSFIT


STRENGTH


14’ EMOM


Even: 10 Push-ups 

Odd: 10 T2B


WORKOUT


“ERIN’’


5 rounds for time…


15 dumbbell split cleans 22,5/15

21 pull-ups



MITTWOCH 07.02.2024


BODYWEIGHT


SKILL/STRENGTH


10’ Work on your Pistols or scaling

10’ Work on your HSPU or scaling


WORKOUT


“MARY“


20’ AMRAP


5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups



CROSSFIT


SKILL/STRENGTH


10’ Work on your Pistols or scaling

10’ Work on your HSPU or scaling


WORKOUT


“MARY“


20’ AMRAP


5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups



DONNERSTAG 08.02.2024

 

SKILL/STRENGTH


Front Squats

6-6-6-6-6


WORKOUT 


8’ AMRAP


40 double-unders

10 hang power snatches 43/30



FREITAG 09.02.2024


STRENGTH/SKILL


Romanian Deadlift

12-12-12-12


WORKOUT


Open WOD 12.3


18’ AMRAP


15 Box jumps

12 Push press 53/35

9 Toes-to-bar



SAMSTAG 10.02.2024


“I Need a Hero“


WOD A:


“DONNY“


21-15-9-9-15-21 Reps

Deadlifts 100/70

Burpees


TC: 30’


10’ Rest


WOD B: 


“MORRISON“


50-40-30-20-10 

Wall balls 9/6

Box jumps

Kettlebell swings 24/16


TC: 30’



SONNTAG 11.02.2024


FREE GYM!

MONTAG 29.01.2024

 

STRENGTH/SKILL

 

20’ Turkish Get up

 

WORKOUT

 

For time…

 

12 Squat Clean Thrusters 50/35

Ski/Row 400 meters

9 Squat Clean Thrusters 50/35

Ski/Row 400 meters

6 Squat Clean Thrusters 50/35

Ski/Row 400 meters

3 Squat Clean Thrusters 50/35

Ski/Row 400 meters

 

TC: 20‘

 

 

DIENSTAG 30.01.2024

 

STRENGTH

 

Hang Power Snatch

4-4-4-4-4

 

WORKOUT

 

For time…

 

60 toes-to-bars

*Perform 12 (8 intermediate) Burpees at the start of each minute (including the first minute).

 

 

MITTWOCH 31.01.2024

 

BODYWEIGHT

 

SKILL/STRENGTH

 

5 Rounds

20 unbroken Air Squats

Into 10 Broad Jumps

 

WORKOUT

 

For time…

 

50 alt. Lunges

40 alt. Box Step-ups

30 T2B

20 Burpee Bar touches

10 Wall Walks

20 Burpee Bar touches

30 T2B

40 alt. Box Step-ups

50 alt. Lunges

 

 

CROSSFIT

 

STRENGTH

 

Bench Press

8-8-8-8-8

 

WORKOUT

 

Open Wod 13.2

 

10‘ AMRAP

 

5 S2OH 50/35

10 Deadlift 50/35

15 Box Jumps

 

 

DONNERSTAG 01.02.2024

 

SKILL/STRENGTH

 

12‘ Gymnastics-EMOM

 

EVEN: Strict T2B

ODD: Strict Hspu

 

WORKOUT

 

Five 2-minute rounds of:

 

20 Dumbbell Box Step-Ups

Max reps of dumbbell push presses

Rest 2 minutes between rounds

 

 

FREITAG 02.02.2024

 

STRENGTH/SKILL

 

Deficit Deadlift

6-6-6-6-6

do 3 seated Box Jumps after each set

 

WORKOUT

 

For time…

 

100 Double-Unders

21 Front Squats

21 Push Presses

100 Double-Unders

15 Front Squats

15 Push Presses

100 Double-Unders

9 Front Squats

9 Push Presses

 

 

SAMSTAG 03.02.2024

 

GIRLS GIRLS GIRLS…

 

WOD A:

 

“ANNIE“

 

50-40-30-20-10

Double unders

Sit-ups

 

WOD B:

 

“DIANE“

 

21-15-9

Deadlift 100/70

Handstand Pushup

 

WOD C:

 

“FRAN“

 

21-15-9

Thrusters 43/30

Pull-Ups

 

 

SONNTAG 04.02.2024

 

FREE GYM!

MONTAG 22.01.2024

 

STRENGTH

Hang squat cleans

4-4-4-4-4

 

WORKOUT


For time...


30-20-10

Burpees

Chest-to-bar pull-ups

Alternating dumbbell snatches


TC: 20'


 

DIENSTAG 23.01.2024

 

STRENGTH

Thruster

5-5-3-3-3-1-1-1

 

WORKOUT

*Focus on cardio...


10’ EMOM:

RXd 15/12 - Intermediate 12/9 cal. Row

Complete as many rounds as possible until failure or until you reach 10 rounds.

Rest 3’

10’ EMOM:

RXd 15/12 - Intermediate 12/9 cal. Ski

Complete as many rounds as possible until failure or until you reach 10 rounds.

 


MITTWOCH 24.01.2024

 

BODYWEIGHT

 

SKILL/STRENGTH

20’ Work on your Handstand Push up

 

WORKOUT


''Cindy''


20’ AMRAP

5 Pull ups

10 Push ups

15 Air Squats

 

 

CROSSFIT

 

STRENGTH/SKILL


20’ Work on your Handstand Push up

 

WORKOUT


Open Wod 11.2


15' AMRAP

9 Deadlifts 70/45

12 Hand-Release Push-Ups

15 Box Jumps

 


DONNERSTAG 25.01.2024

 

SKILL/STRENGTH


20’ Work on your Rope Climb

 

WORKOUT


20' AMRAP


25 burpees

15 body-weight back squats (from the Floor)

 


FREITAG 26.01.2024

 

STRENGTH/SKILL


12' EMOM


Odd: 3 Deadlifts

Even: 3 DB-Shoulder Presses

 

Use 80% of your max Deadlift and DB-Shoulder Press.

 

WORKOUT


5 Rounds for time...


50 double-unders

8/8 single-arm overhead lunge 22,5/15

 


SAMSTAG 27.01.2024

 

STRENGTH


Back Squat

5-5-5-5-5

Do 5 Tuck Jumps after each Set


WORKOUT


''New York Minute''

 

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:

 

150 wall balls 10/6

30 muscle-ups

30 clean and jerks 70/47,5

 


SONNTAG 28.01.2024

 

FREE GYM!

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