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!