WORKOUT KW28

MONTAG 10/07/2023

CROSSFIT

STRENGTH

Back Rack Lunges

3 x 7/7

WORKOUT

50cal of choice

10 DB-Box Step Ups

40cal of choice

20 DB-Box Step Ups

30cal of choice

30 DB-Box Step Ups

20cal of choice

40 DB-Box Step Ups

10cal of choice

50 DB-Box Step Ups

*use 1 x 22,5/15kg DB!

DIENSTAG 11/07/2023

CROSSFIT

STRENGTH

12' EMOM

even: 5-7 Hang Power Cleans

odd: 10-12 (Weighted) Push Ups

WORKOUT

For Time:

5 Rounds

5 T2B

5 Wall Ball 10/6

5 KB American Swings 24/16

4 Rounds:

6 T2B

6 Wall Ball 10/6

6 KB American Swings 24/16

3 Rounds:

7 T2B

7 Wall Ball 10/6

7 KB American Swings 24/16

2 Rounds:

8 T2B

8 Wall Ball 10/6

8 KB American Swings 24/16

1 Rounds:

9 T2B

9 Wall Ball 10/6

9 KB American Swings 24/16

CF-INTERMEDIATE

12' EMOM

even: 5-7 Hang Power Cleans

odd: 10-12 (Weighted) Push Ups

WORKOUT

For Time:

4 Rounds:

5 T2B

5 Wall Ball

5 KB American Swings

3 Rounds:

6 T2B

6 Wall Ball

6 KB American Swings

2 Rounds:

7 T2B

7 Wall Ball

7 KB American Swings

1 Rounds:

8 T2B

8 Wall Ball

8 KB American Swings

MITTWOCH 12/07/2023

CROSSFIT

''Kelly''

5 RFT

400m Run

30 Box Jumps

30 Wall Balls 10/6

DONNERSTAG 13/07/2023

CROSSFIT

SKILL

Push Jerk

STRENGTH

12' EMOM

even: 3-5 heavy Push Jerks

odd: 5-7 strict Pull Ups

WORKOUT

For time...

5 Rounds of

10 Sit Ups

5 Deadlifts 50/35

3 Hang Power Cleans 50/35

1 Push Jerk 50/35

into...

3 Rounds of

10 Sit Ups

5 Deadlifts 60/40

3 Hang Power Cleans 60/40

1 Push Jerk 60/40

into...

1 Round of

10 Sit Ups

5 Deadlifts 70/45

3 Hang Power Cleans 70/45

1 Push Jerk 70/45

CF-INTERMEDIATE

SKILL

Push Jerk

STRENGTH

12' EMOM

even: 3-5 Push Jerks

odd: 3-5 eccentric Pull Ups

WORKOUT

For time...

3 Rounds of

10 Sit Ups

5 Deadlifts 30/20

3 Hang Power Cleans 30/20

1 Push Jerk 30/20

into...

2 Rounds of

10 Sit Ups

5 Deadlifts 35/25

3 Hang Power Cleans 35/25

1 Push Jerk 35/25

into...

1 Round of

10 Sit Ups

5 Deadlifts 40/30

3 Hang Power Cleans 40/30

1 Push Jerk 40/30

FREITAG 14/07/2023

CROSSFIT

STRENGTH

12' EMOM

even: 10-12 DB-Bench Press

odd: 6-8 BB-Bent over Rows

WORKOUT

21-15-9-3

Deadlifts*

Burpee-Box Jumps

21 @ 60/40kg

15 @ 80/55kg

9 @ 100/70kg

3 @ 120/80kg

SAMSTAG 15/07/2023

TEAM-WORKOUT

STRENGTH

A: Back Squat

2' for max. reps

1' of rest

*do 3 sets!

B: Front Squat

2' for max. reps

1' of rest

*do 3 sets!

WORKOUT

For time, in teams of 2...

20 Rounds

5 Power Snatches 35/25

6 cal. of choice

7 T2B

Immediately into...

20 Rounds

5 Power Cleans 60/40

6 cal. of choice

7 T2B

SONNTAG 16/07/2023

FREE GYM!

WORKOUT KW27

MONTAG 03.07.2023

CROSSFIT

STRENGTH

4 Rounds

12-15 DB-Push Press

12-15 T2B

2' rest

WORKOUT

18' E3MOM

10 cal. Row/Ski

10 American KB Swings 24/16

10 Wall Balls 10/6

10 Push Ups

DIENSTAG 04.07.2023

CROSSFIT

STRENGTH

OH-Squat

5-5-5-5-5

WORKOUT

30 Hang Power Cleans 40/27,5

30 Double Unders

30 Push Ups

30 Double Unders

30 Box Jumps 24/20"

30 Double Unders

30 Hang Power Cleans 50/35

30 Double Unders

30 Box Jumps 24/20"

30 Double Unders

30 Push-Ups

30 Double Unders

30 Hang Power Cleans 60/40

TC: 20'

CF-INTERMEDIATE

STRENGTH

OH-Squat

5-5-5-5-5

WORKOUT

20 Hang Power Cleans 25/17,5

20 Double Unders

20 Push Ups

20 Double Unders

20 Box Jumps 24/20""

20 Double Unders

20 Hang Power Cleans 32,5/22,5

20 Double Unders

20 Box Jumps 24/20""

20 Double Unders

20 Push-Ups

20 Double Unders

20 Hang Power Cleans 40/27,5

TC: 14'

MITTWOCH 05.07.2023

CROSSFIT

STRENGTH

Deadlift

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

WORKOUT

15' to get as far as possible...

1-2-3-4-5-6-7-8-9-10

Devil Press 20/15

150m Run

DONNERSTAG 06.07.2023

CROSSFIT

WORKOUT

10 Deadlifts 80/55

20 cal. of choice

10 Deadlifts 80/55

30 Pull Ups

20 cal. of choice

10 Deadlifts 80/55

400m Run

30 Pull Ups

20 cal. of choice

10 Deadlifts 80/55

50 DB Bench Press 20/15

400m Run

30 Pull Ups

20 cal. of choice

10 Deadlifts 80/55

60 Sit Ups

50 DB Bench Press 20/15

400m Run

30 Pull Ups

20 cal. of choice

10 Deadlifts 80/55

TC: 40'

CF-INTERMEDIATE

WORKOUT

7 Deadlifts

14 cal. of choice

7 Deadlifts 80/55

20 Pull Ups

14 cal. of choice

7 Deadlifts

250m Run

20 Pull Ups

14 cal. of choice

7 Deadlifts

35 DB Bench Press

250m Run

20 Pull Ups

14 cal. of choice

7 Deadlifts

40 Sit Ups

35 DB Bench Press

250m Run

20 Pull Ups

14 cal. of choice

7 Deadlifts 80/55

TC: 30'

FREITAG 07.07.2023

CROSSFIT

STRENGTH

Bench Press

5-5-5-5-5

WORKOUT

10-20-30-40-50

Barbell Thrusters 20/15

150m-150m-150m-150m-150m

Run

10-10-10-10-10

T2B

TC: 20'

SAMSTAG 08.07.2023

TEAM-WORKOUT

STRENGTH

Front Squat

5-5-5-5

Back Squat

4-4-4-4-4

WORKOUT

0-2min.

30/20 cal. of choice

2-4min.

30 Hang Power Snatches 35/25

4-6min.

30 burpees

6-8min.

30 Power Clean and Jerks 35/25

8-10min.

30 Pull Ups

Rest 2' repeat for 3 total rounds!

SONNTAG 09.07.2023

FREE GYM!

WORKOUT KW26

MONTAG 26.06.2023

CROSSFIT

STRENGTH

A: Bent over Row

4 x 8-12

B: DB-Inclined Bench Press

3 x 10-12

WORKOUT

12' to get as far as possible...

3 Wall Balls 10/6

3 SDHP 30/20

3 Box Jumps 24/20"

6 Wall Balls 10/6

6 SDHP 30/20

6 Box Jumps 24/20"

then 9 and so on...

DIENSTAG 27.06.2023

CROSSFIT

STRENGTH

A: Thruster

5 x 5-7

(10' E2MOM)

B: Front Squat

3 x 10

90'' rest betw. sets!

WORKOUT

4' AMRAP

25 cal. of choice

20 Double DB Hang Cleans

Max DB Push Press in remaining time...

2' rest

4' AMRAP

25 DB Push Press

20 cal. of choice

Max Double DB Hang Cleans in remaining time...

2' rest

4' AMRAP

25 Double DB Hang Cleans

20 DB Push Press

Max Double Unders in remaining time...

Use 17,5/12,5kg DB´s

RX+: 22,5/15

CF-INTERMEDIATE

STRENGTH

A: Thruster

5 x 5-7

(10' E2MOM)

B: Front Squat

3 x 10

90'' rest betw. sets!

WORKOUT

3' AMRAP

15 cal. of choice

15 Double DB Hang Cleans

Max DB Push Press in remaining time...

2' rest

3' AMRAP

15 DB Push Press

15 cal. of choice

Max Double DB Hang Cleans in remaining time...

2' rest

3' AMRAP

15 Double DB Hang Cleans

15 DB Push Press

Max Double Unders in remaining time...

MITTWOCH 28.06.2023

CROSSFIT

SKILL

Handstand Hold/Walk

WORKOUT

10 RFT

*5 DB-Snatches 30/20

7 Push Ups

9 T2B

*1 RND left, 1 RND right!

TC: 12'

DONNERSTAG 29.06.2023

CROSSFIT

WORKOUT

Every 7min. x 6 Rounds:

500m Row/Ski

100 DU´s/300m Run

5 Deadlifts (climbing)

CF-INTERMEDIATE

WORKOUT

Every 6min. x 6 Rounds:

350m Row/Ski

60 DU´s/150m Run

5 Deadlifts (climbing)"

FREITAG 30.06.2023

CROSSFIT

STRENGTH

Strict Press

5 x 5-7

*Superset with 3-5 Push Press

WORKOUT

30 Rounds For Time:

1 Barbell Thruster 40/27,5

3 Burpees ov. the Bar

5 Pull Ups

SAMSTAG 01.07.2023

TEAM-WORKOUT

STRENGTH

Deadlift

7-7-7

5-5

3

WORKOUT

80 Back Squats 60/40

60 cal Row

40 Push Press or Push Jerk 60/40

250m Run (each)

80 Front Squats 40/27,5

60 cal Row

40 Push Press or Push Jerk 40/27,5

250m Run (each)

80 Overhead Squats 35/25

60 cal Row

40 Push Press or Push Jerk 35/25

250m Run (each)

TC: 40'

SONNTAG 02.07.2023

FREE GYM!