WORKOUT KW37

Welcome to September! This month, we honor individuals who lost their lives in the line of duty.

MONTAG 09.09.2024

CROSSFIT

WORKOUT - Why Though?

9-12-15-18-21 reps for time of:

Suitcase KB reverse lunges (24/32 kg)

Kipping chest-to-bar pull-ups

Burpee box jumps (61/76 cm)

– Use one kettlebell.

DIENSTAG 10.09.2024

CROSSFIT

WORKOUT - Strategy Is For Squares

6 sets:

On a 1:30 clock:

:45 max-calorie row

:15 transition

:30 toes-to-bars

– Rest 3:00 between intervals.

MITTWOCH 11.09.2024

CROSSFIT

WORKOUT - Hold Please...

4 rounds for time:

150 m run

:30 accumulated dead hang hold

150 m run

:30 accumulated handstand hold

150 m run*

:30 accumulated ring support hold

*sub with 10/15 cal. row/ski/bike

DONNERSTAG 12.09.2024

WORKOUT

On a 15:00 clock:

50 bar-facing burpees

50 wall-ball shots (6/9 kg) (2.7/3 m)

800-m run

Max-reps hang squat cleans in the remaining time (56/84 kg)

FREITAG 13.08.2024

CROSSFIT

WORKOUT - HEAVY DAY

PUSHY GWEN

15-12-9 reps for load:

Push press

STRENGTH WORK

Pre-workout

3 sets:

7 push presses

– Build to workout weight or slightly over.

SAMSTAG 14.09.2024

STRENGTH:

Shoulder press

5-5-5-5-5+

– Max reps on the last set.

SKILL WORK:

EMOM 10:

0:30 double unders

0:30 rest

WORKOUT - ALEXANDER

5 rounds for time with a partner:

31 back squats (43/61 kg)

12 power cleans

SONNTAG 15.09.2024

FREE GYM!

WORKOUT KW36

Welcome to September! This month, we honor individuals who lost their lives in the line of duty.

MONTAG 02.09.2024

CROSSFIT

WORKOUT

Every 4:00 for 5 sets:

24/30-cal Row / Ski

– Athletes stay with their choice for the whole Workout

– Rest with the remaining time.

SKILL WORK

Accumulate:

50 V-ups

DIENSTAG 03.09.2024

CROSSFIT

WORKOUT

For time:

10 wall walks

800/1,000-m row/ski

10 wall walks

SKILL WORK

4 sets:

:20 seated leg raises

– Rest :10

:20 hollow hold

– Rest :10

MITTWOCH 04.09.2024

CROSSFIT

WORKOUT - HERO WOD

LOREDO

6 rounds for time:

24 air squats

24 push-ups

24 walking lunge steps

400-m run

DONNERSTAG 05.09.2024

WORKOUT - HEAVY DAY

RX

3-3-3-3-3 reps for load:

Front squat

FREITAG 06.09.2024

CROSSFIT

SKILL WORK:

EMOM 9:

1 push press

– Build in load.

WORKOUT - HERO WOD

JACK

AMRAP 20:

10 push presses (34/52 kg)

10 kettlebell swings (35/53 lb)

10 box jumps (51/61 cm)

SAMSTAG 07.09.2024

OUTDOOR TRAINING

Bring your Friends!

SONNTAG 08.09.2024

FREE GYM!

WORKOUT KW35

MONTAG 26.08.2024

CROSSFIT

WORKOUT

AMRAP 15:

200-m run

10 handstand push-ups

15 wall-ball shots (6/9 kg) (2.7/3 m)

DIENSTAG 27.08.2024

CROSSFIT

WORKOUT - HEAVY DAY

For load:

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

MITTWOCH 28.08.2024

CROSSFIT

WORKOUT

For time:

30 Russian KB swings (16/24 kg)

150 double-unders

30 Russian KB swings

150 double-unders

30 Russian KB swings

SKILL WORK

Post-workout:

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use a single DB/KB.

DONNERSTAG 29.08.2024

SKILL WORK

Pre-workout:

EMOM 15:

1 power snatch

– Build in load every 3:00.

WORKOUT

For time:

21-15-9

Hang power snatches (34/52 kg)

Box jumps (51/61 cm)

FREITAG 30.08.2024

CROSSFIT

WORKOUT

For time:

Accumulate 1:00 freestanding handstand hold

100-meter double-KB front rack carry (16/24 kg)

50 double-KB push presses

Single-KB overhead walking lunge (30.5 m)

Accumulate 1:00 plank hold

– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.

SKILL WORK:

Tabata hollow rocks

8 sets:

:20 hollow rocks

– Rest :10

SAMSTAG 31.08.2024

CROSSFIT

STRENGTH

For load:

Overhead Squat

10-8-8-6-6

5 Broad Jumps after each Set

WORKOUT

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal row

20 burpees over the rower

10 power cleans (47/70 kg)

SONNTAG 01.09.2024

FREE GYM!