WORKOUT KW8

MONTAG 19.02.2024

CROSSFIT

STRENGTH

Chin ups:

8-8-6-6-4-4

weighted if possible

WORKOUT

10 Rounds for Time

10 Wall Balls 10/6

6 Cleans 61/43

DIENSTAG 20.02.2024

CROSSFIT

STRENGTH

Push Press

8-8-6-6-4-4

WORKOUT

in Teams of 2

12 Rounds for Time

12/10 cal Row

6 Burpee Box step overs 17,5/12,5

CAP 17’

MITTWOCH 21.02.2024

BODYWEIGHT

STRENGTH

Dips

8-8-8-8-8

Inverted Row

8-8-8-8-8

WORKOUT

2 Rnds

For reps:

3 minutes of pull-ups

3 minutes of push-ups

3 minutes of sit-ups

3 minutes of air squats

3’ Rest

Try to stay consistent

CROSSFIT

STRENGTH

Dips

5-5-5-5-5

weighted if possible

WORKOUT

12’

Buy in: 30 Burpees

Amrap Bella Complex 61/43

(1 Clean - 1 Shoulder to Overhead - 1 Front Squat - 1 Shoulder to Overhead)

DONNERSTAG 22.02.2024

CROSSFIT

STRENGTH

Front Squat

12’ to work up to a daily max

do 3x3 @75% of daily max

WORKOUT

OPEN 21.1

For Time

1-3-6-9-15-21 Wall Walks

10-30-60-90-150-210 Double-Unders

Cap 15’

FREITAG 23.02.2024

CROSSFIT

STRENGTH

Deadlift

10’ EMOM

6 Deadlifts

WORKOUT

For Time

21-15-9

Dumbbell burpee deadlifts 22,5/15

Box jumps

SAMSTAG 24.02.2024

TEAM WORKOUT

STRENGTH

Superset

Bench Press & Bent over Row

8-8-8-8-8

“Kalsu” in Teams of 2, switch every minute

100 Thrusters (61/43)

5 Burpees to start and at the top of every minute

SONNTAG 25.02.2024

FREE GYM!

WORKOUT KW7

MONTAG 12.02.2024

CROSSFIT

STRENGTH

BB Bent over Row

12–12–12–12

WORKOUT

Open WOD 16.5

21–18–15–12–9–6–3

Thrusters 43/30

Bar Facing Burpees

Cap: 25’

DIENSTAG 13.02.2024

CROSSFIT

FASCHINGS-TEAM WOD!

MITTWOCH 14.02.2024

BODYWEIGHT

STRENGTH

Pull ups

3x AMRAP

WORKOUT

15’ AMRAP

2-4-6-8-10-.....

Burpees

Dips

Air Squats

5’ Rest

15’ AMRAP

2-4-6-8-10-....

Burpees

Dips

Air Squats

Try to stay consistent!

CROSSFIT

STRENGTH

Hip Thrusts

8–8–8–8–8

5 Single Leg jumps per Side after each Set

WORKOUT

5 RFT:

10/10 Alt. DB Snatches 22,5/15

10/10 Alt. Single Arm DB Overhead Lunges 22,5/15

DONNERSTAG 15.02.2024

CROSSFIT

STRENGTH

Bulgarian Split Squat

6/6 – 6/6 – 6/6 – 6/6 – 6/6

WORKOUT

21–15–9

Wallballs 8/6

Pull ups

Cal. Row/Ski

FREITAG 16.02.2024

CROSSFIT

STRENGTH

Strict Press

5-5-4-4-3-3

WORKOUT

EMOM 24’ (45’’ on / 15’’ transition)

1: 12/10 cal Row

2: 5 Devil Press (2 x 22,5 kg / 15 kg)

3: 12/10 cal Ski

4: 15 Sit ups

SAMSTAG 17.02.2024

TEAM WORKOUT

STRENGTH

Overhead Squats

7-7-6-6-5-5

WORKOUT

In teams of 2, only one person working at a time:

Filthy Fifty (Sort of)

50 Box Jumps (each Person)

50 Pull-Ups (each Person)

50 Kettlebell Swings 24/16 (each Person)

50 Lunges (each Person and syncro)

50 Knees-to-Elbows (each Person)

50 Push Presses 20/15 (each Person)

50 Back Extensions (each Person and syncro)

50 Buddy Wall Ball 9/6

50 Burpees (each Person and syncro)

50 Double-Unders (each Person)

SONNTAG 18.02.2024

FREE GYM!

WORKOUT KW6

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!