WORKOUT KW35

MONTAG 28.08.2023

CROSSFIT

STRENGTH

Back Squat

5-5-3-3-1-1

WORKOUT

60 Wall Balls 10/6

50cal. of choice

40 Wall Balls 10/6

30cal. of choice

20 Wall Balls 10/6

10cal. of choice

DIENSTAG 29.08.2023

CROSSFIT

SKILL

Snatch

STRENGTH

OH-Squat

6-6-4-4-2-2

WORKOUT

14' E2MOM

3 Hang Power Snatches

4 OH-Squats

5 C2B-Pull Ups

30 Double Unders

*use a 50/35kg BB

CF-INTERMEDIATE

SKILL

Snatch

STRENGTH

OH-Squat

6 x 6-8

WORKOUT

12' E2MOM

3 Hang Power Snatches

4 OH-Squats

5 Pull Ups

30 Double Unders

MITTWOCH 30.08.2023

CROSSFIT

STRENGTH

A: Split Squat

4 x 6/6

B: Cyclist Squat

3 x 10-12

WORKOUT

For time...

100 Double Unders

into...

75 Push Ups

into...

50 T2B

into...

25 HSPUs

EMOM: 1 Deadlift 100/70

DONNERSTAG 31.08.2023

CROSSFIT

CARDIO HARDIO

18' of max. cal. Row

E3MOM

6 HSPUs

7 DB facing Burpees

8 DB Hang C&J´s

*switch your arm every round!

3' rest

18' of max cal. Ski

E3MOM

6 T2B

7 DB facing Burpees

8 DB-Snatches

*switch your arm every round!

*Use a 20/12,5kg DB

CF-INTERMEDIATE

CARDIO (not so) HARDIO

15' of max. cal. Row

E3MOM

4 Push Ups

5 DB facing Burpees

6 DB Hang C&J´s

*switch your arm every round!

3' rest

15' of max cal. Ski

E3MOM

4 T2B

5 DB facing Burpees

6 DB-Snatches

*switch your arm every round!

FREITAG 01.09.2023

CROSSFIT

STRENGTH

A: Hang Power Clean

5 x 4

B: Deadlift

4 x 5

WORKOUT

3 RFT

21 Box Jumps

15 C&J´s 40/27,5

9 HSPUs

3 Rope Climbs

TC: 15'

SAMSTAG 02.09.2023

TEAM-WORKOUT

STRENGTH

Bench Press

4 x 6-8

*Superset with: 10-12 Hang Muscle Cleans

WORKOUT

For time, in teams of 4 (sync.)

500 Bar facing Burpees

E3MOM 1 Round of:

150m Run

5 T2B

3 Deadlifts 80/60

SONNTAG 03.09.2023

FREE GYM!

Achtung: Free Gym von 17:00-21:00 Uhr gesperrt!

WORKOUT KW34

MONTAG 21.08.2023

CROSSFIT

STRENGTH

15' E3MOM

3 Bench Press

*work up to your 3RM!

WORKOUT

For time, in teams of 2...

100 Wall Balls

50 Deadlifts 60/40

80 Sit Ups

40 Hang Power Cleans 50/35

60 Burpee Bar Touches

30 Push Press 40/27,5

40 T2B

20 OH-Squats 30/25

20 Wall Walks

10 Bear Complex 20/15

DIENSTAG 22.08.2023

CROSSFIT

STRENGTH

Front Squat

8-8-6-6-4

WORKOUT

4 RFT...

15 Deadlifts

9 Power Snatches

9 OH-Squats

9 Burpees over the Bar

*use a 50/35kg BB

MITTWOCH 23.08.2023

CROSSFIT

STRENGTH

Push Press

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

WORKOUT

2 Rounds of...

4' EMOM

even: 15/12cal. Row/Ski

odd: 50 Double Unders

4' EMOM

even: 3 Hang Power Cleans + 3 Push Press

odd: 15 Wall Balls 10/6

DONNERSTAG 24.08.2023

CROSSFIT

CARDIO HARDIO

40' to finish...

100 Double Unders...

every time you break: 15/12cal. of choice

into...

100 Pull Ups

every time you break: 300m Run

into...

100 Double Unders...

every time you break: 15/12cal. of choice

into...

100 OH Squats 20/15

every time you break: 300m Run

CF-INTERMEDIATE

40' to finish...

70 Double Unders...

every time you break: 10/7cal. of choice

into...

70 Pull Ups

every time you break: 250m Run

into...

70 Double Unders...

every time you break: 10/7cal. of choice

into...

70 OH Squats 20/15

every time you break: 250m Run

FREITAG 25.08.2023

CROSSFIT

STRENGTH

12' E2MOM

5 Back Squats

10m D-Ball Walking Lunges 60/40

WORKOUT

For time...

10 DB-Snatches right

10 DB-Snatches left

10 Goblet Squats

9 DB-Snatches right

9 DB-Snatches left

9 Goblet Squats

8 DB-Snatches right

8 DB-Snatches left

8 Goblet Squats

usw.. all the way to 1,1,1

TC: 25'

SAMSTAG 26.08.2023

TEAM-WORKOUT

STRENGTH

Deadlift

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

WORKOUT

30 RFT, in teams of 2...

2 Devil Press

4 Alternating DB-Lunges

6 Pull Ups

8cal. of choice

*use 2 x 20/12,5kg DB´s

SONNTAG 27.08.2023

FREE GYM!

WORKOUT KW33

MONTAG 14.08.2023

CROSSFIT

STRENGTH

Back Squat

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

WORKOUT

In teams of 2: 16' AMRAP

2 D-Ball Cleans 60/40

4 Push Ups

6cal. Ski

*I go - you go!

DIENSTAG 15.08.2023

FREE GYM!

MITTWOCH 16.08.2023

CROSSFIT

STRENGTH

21' E7MOM

A: Strict Press - work up to a heavy set of 5

(0-7')

B: 4 x 3 Push Press @120% of A

(7-14')

C: 4 x 1 Push/Split Jerk @120% of B

(14-21')

WORKOUT

For time...

21-15-9

Thrusters 40/27,5

T2B

* Do 30-60-90 Double Unders after 21-15-9

DONNERSTAG 17.08.2023

CROSSFIT

STRENGTH

Front Rack Lunges

4 x 5/5

*Superset with 6-8 Front Squats

2-3' rest

WORKOUT

5 RFT...

12 DB-Deadlifts

9 DB-Hang Power Cleans

6 DB-Push Jerks

*use 2 x 22,5/15kg DB´s

CF-INTERMEDIATE

STRENGTH

Front Rack Lunges

3 x 5/5

*Superset with 6-8 Front Squats

2-3' rest

WORKOUT

5 RFT...

9 DB-Deadlifts

6 DB-Hang Power Cleans

3 DB-Push Jerks

FREITAG 18.08.2023

CROSSFIT

STRENGTH

A: (weighted) Push Ups

10' EMOM: 2-3

B: (weighted) Chin Ups

10' EMOM: 2-3

WORKOUT

For time...

10-8-6-4-2-1

Squat Cleans 40/27,5

*30 Double Unders betw. sets!

SAMSTAG 19.08.2023

TEAM-WORKOUT

STRENGTH

A: Front Squat

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

B: Thruster

5-5-5 @60-70% of A

WORKOUT

In teams of 2: 30' AMRAP

100 Air Squats

80 Deadlifts 50/35

60 Push Ups

40 Hang Power Cleans 50/35

20 Pull Ups

10 Push Press 50/35

SONNTAG 20.08.2023

FREE GYM!