WORKOUT KW5

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!

WORKOUT KW4

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!

WORKOUT KW3

MONTAG 15.01.2024

STRENGTH

Bulgarian Split Squats

6/6-6/6-6/6-6/6-6/6

30’’ Deadhang after each Set

WORKOUT

15' AMRAP

2 rope climbs, 15-ft.

10 single-leg squats, alternating

20 double-unders

DIENSTAG 16.01.2024

STRENGTH

Strict Press

10-10-7-7-4-4-1-1

– A heavy set of 10 reps should be around 50-60%.

– A heavy set of 7 reps should be around 60-70%.

– A heavy set of 4 reps should be around 70-80%.

– A heavy single for today should be 80%+.

WORKOUT

5' AMRAP

500-meter row

Max wall-balls 10/6

Rest 5:00

5' AMRAP

500-meter Ski

Max medicine-ball cleans 10/6

MITTWOCH 17.01.2024

BODYWEIGHT

SKILL/STRENGTH

15’ work on your Wall Walk

WORKOUT

Hero WOD “Zachary Tellier”

For Time

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

TC: 30'

CROSSFIT

STRENGTH/SKILL

15’ work on Wall Walk

WORKOUT

10' AMRAP

30-second L-sit from the floor (on DB)

(1st scale Tuck Sit)

(2nd scale 30’’ of seated leg raises)

10 D-Ball cleans 20/10

DONNERSTAG 18.01.2024

STRENGTH

Deadlift

For load:

5-5-3-3-1-1

*Build to a 1-rep-max deadlift for the day

WORKOUT

10 RFT

10/8 Calories

10 burpees

FREITAG 19.01.2024

STRENGTH/SKILL

10’ Work on your Kip Swing

into...

EMOM 6’

8-10 tight Kip Swings

into...

Pull ups

Dips

4-4-4-4-4

TC: 8'

WORKOUT

7' AMRAP

20 dumbbell push presses 22,5/15

40 double-unders

SAMSTAG 20.01.2024

STRENGTH

Front Squats

8-8-6-6-4-4

*Do 10 Broad Jumps after each Set

WORKOUT

For Time, in teams of 2...

30 Synchro Deadlifts 80/50

30 Synchro Bar Facing Burpees

400 meter Row

20 Synchro Deadlifts 80/50

20 Synchro Bar Facing Burpees

400 meter Row

10 Synchro Deadlifts 80/50

10 Synchro Bar Facing Burpees

400 meter Row

Rest 5’

10 Synchro Thrusters 35/25

10 Synchro Pull-Ups

400 meter Ski

20 Synchro Thrusters 35/25

20 Synchro Pull-Ups

400 meter Ski

30 Synchro Thrusters 35/25

30 Synchro Pull-Ups

400 meter Ski

TC: 35'

SONNTAG 21.01.2024

FREE GYM!