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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!

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!

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!

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