WORKOUT KW13

MONTAG 27/03/2023

CROSSFIT

STRENGTH

Deadlift

4 x 6-8

*Superset with: 3 Hang Power Cleans

WORKOUT

14' AMRAP

12 Push Press 40/27,5

9/6cal. Row/Ski

6 T2B

DIENSTAG 28/03/2023

CROSSFIT

STRENGTH

Back Squat

4 x 6-8

*Superset wirh: 30-25-20-15 unbroken Wall Balls

WORKOUT

20' E2MOM

6/6 DB-Snatches 25/17,5

15/12cal Ski

CF-INTERMEDIATE

STRENGTH

Back Squat

4 x 6-8

*Superset wirh: 20-15-10-5 unbroken Wall Balls

WORKOUT

16' E2MOM

8/8 DB-Snatches

12/9cal Ski

MITTWOCH 29/03/2023

CROSSFIT

STRENGTH

Strict Press

4 x 6-8 + 3-5 Push Press

Superset with: 20-30" Handstand Hold

WORKOUT

For time: 21-15-9-3

Pull Ups

Front Squats*

*RND 1: 40/27,5kg

RND 2: 50/35kg

RND 3: 60/42,5kg

RND 4: 70/50kg

DONNERSTAG 30/03/2023

CROSSFIT

WORKOUT

For time…

300 Double Unders

150 Plate G2OH 10/5

75 Burpees

2' rest

200 Double Unders

100 Plate G2OH 15/10

50 Burpee Box Jumps

1' rest

100 Double Unders

50 Plate G2OH 20/15

25 Burpee Pull Ups

TC: 45'

CF-INTERMEDIATE

WORKOUT

For time…

200 Double Unders

100 Plate G2OH 10/5

50 Burpees

2' rest

130 Double Unders

75 Plate G2OH 15/10

35 Burpee Box Jumps

2' rest

70 Double Unders

35 Plate G2OH 20/15

15 Burpee Pull Ups

TC: 45'

FREITAG 31/03/2023

CROSSFIT

STRENGTH

3 Sets of..

min 1: 15 GHD-Sit Ups

min 2: 2-3 x 10m Sled Push

min 3: 8/8 DB-Box Step Ups

min 4: 50 Double Unders

min 5: 30 Russian Swings

2' rest betw. sets!

WORKOUT

For time, in teams of 2…

1000m Row/Ski

25 Wall Balls 10/6

750m Row/Ski

50 Wall Balls 10/6

500m Row/Ski

75 Wall Balls 10/6

250m Row/Ski

100 Wall Balls 10/6

SAMSTAG 01/04/2023

TEAM WORKOUT

STRENGTH

Bench Press

4 x 6-8

*Superset with: 8-12 Reverse Flys

WORKOUT

For time, in teams of 2…

100 Box Jumps

50 Deadlifts 60/40

80 Wall Balls

40 Deadlifts 70/50

60cal. of choice

30 Deadlifts 80/60

40 Burpee Pull Ups

20 Deadlifts 90/70

20 HSPUs

10 Deadlifts 100/80

SONNTAG 02/04/2023

FREE GYM!

WORKOUT KW12

MONTAG 20/03/2023

CROSSFIT

STRENGTH

A: Back Squat

7-7-7-7

Front Squat

B: 5-5-5-5

WORKOUT

15' AMRAP

5-10-15-20-25...etc.

cal. of choice

Wall Balls 10/6

DIENSTAG 21/03/2023

CROSSFIT

SKILL & WARM UP

Push Jerk

STRENGTH

Push Jerk

5-5-5-5

Superset with: 8-10 weighted Bench Dips

WORKOUT

Fot time...

21 Thruster 20/15

21 Box Jumps

15 Thruster 30/20

15 Box Jumps

9 Thruster 40/27,5

9 Box Jumps

6 Thruster 50/35

6 Box Jumps

3 Thruster 60/42,5

3 Box Jumps

CF-INTERMEDIATE

SKILL & WARM UP

Push Jerk

STRENGTH

Push Jerk

5-5-5-5

Superset with: 8-10 weighted Bench Dips

WORKOUT

Fot time...

15 Thruster 20/15

15 Box Jumps

9 Thruster 35/25

9 Box Jumps

6 Thruster 40/30

6 Box Jumps

3 Thruster 45/30

3 Box Jumps

MITTWOCH 22/03/2023

CROSSFIT

SKILL 25'

Work on your Handstand Walk/Hold

WORKOUT

10 RFT

10 Wall Balls 10/6

3 Deadlifts @Bodyweight

DONNERSTAG 23/03/2023

WORKOUT

For time...

250m Run

20 American KB Swings 24/16

10 Pull Ups

From 4-9

For time:

500m Run

30 American KB Swings 24/16

20 Pull Ups

From 9-17

For time:

750m Run

40 American KB Swings 24/16

30 Pull Ups

From 17- 29

For time:

1000m Run

50 American KB Swings 24/16

40 Pull Ups

From 30-35

Max Sit-ups (feet anchored on DB)

CF-INTERMEDIATE

WORKOUT

For time..

150m Run

10 American KB Swings

5 Pull Ups

From 4-9

For time:

300m Run

20 American KB Swings

10 Pull Ups

From 9-17

For time:

450m Run

30 American KB Swings 24/16

15 Pull Ups

From 17- 29

For time:

750m Run

40 American KB Swings 24/16

20 Pull Ups

From 30-35

Max Sit-ups (feet anchored on DB)

FREITAG 24/03/2023

CROSSFIT

STRENGTH

A: Bench Press

8-8-8-8

B: DB-Inclined Bench Press

3 x max Reps

WORKOUT

12' AMRAP

6 Hang Power Cleans 50/35

12 T2B

4 Push Press 50/35

8 T2B

2 Front Squat 50/35

4 T2B

*E2MOM: 30 Double Unders

SAMSTAG 25/03/2023

TEAM-WORKOUT

STRENGTH

A: Split Squats

4 x 5/5

B: BB-Step Ups

3 x 10/10

*use a light weight!

WORKOUT

For time, in teams of 2...

1000m D-Ball Carry 2 x 20/10kg

300 Air Squats

750m D-Ball Carry 2 x 20/10kg

200 Push Ups

500m D-Ball Carry 2 x 20/10kg

100 Pull Ups

250m D-Ball Carry 2 x 20/10kg

50 T2B

SONNTAG 26/03/2023

FREE GYM!

WORKOUT KW11

MONTAG 13/03/2023

CROSSFIT

STRENGTH

Back Squat

5-5-5-5-5

WORKOUT

10 RFT...

3 Hang Power Cleans

4 Front Squats

5 Pull Ups

6 Burpees

TC: 20'

*use a 60/40kg BB

DIENSTAG 14/03/2023

CROSSFIT

STRENGTH

Push Press

Max reps @90% of your 1RM

*superset with: 10-12 Bent over Rows

2' rest

WORKOUT

15' AMRAP

5-6-7-8-9-10...etc

Double KB-Snatches

KB-Push Press

T2B

*Do 7/5cal of choice after every round!

*Use a weight you would consider light!

CF-INTERMEDIATE

STRENGTH

Push Press

Max reps @90% of your 1RM

*superset with: 10-12 Bent over Rows

2' rest

WORKOUT

12' AMRAP

5-6-7-8-9-10...etc

Double KB-Snatches

KB-Push Press

T2B

*Do 7/5cal of choice after every round!

*Use a weight you would consider light!"

MITTWOCH 15/03/2023

CROSSFIT

CARDIO HARDIO

For time...

10 Box Jumps 24/20"

20 Wall Balls 8/4

10 Box Jumps

30 Sit Ups

20 Wall Balls

10 Box Jumps

400m Row/Ski

30 Sit Ups

20 Wall Balls

10 Box Jumps

50 HP-Clean & Jerks 37,5/25

400m Row/Ski

30 Sit Ups

20 Wall Balls

10 Box Jumps

60 Double unders

50 HP-Clean & Jerks

400m Row/Skiun

30 Sit Ups

20 Wall Balls

10 Box Jumps

70 Overhead Squats 37,5/25

60 Double Unders

50 HP-Clean & Jerks

400m Row/ski

30 Sit Ups

20 Wall Balls

10 Box Jumps

DONNERSTAG 16/03/2023

CROSSFIT

STRENGTH

Bench Press

5-4-3-2-1

*work up to a heavy single!

*Superset with 5-10 strict Pull Ups

WORKOUT

20' AMRAP

min: 00:00-05:00

Buy in: 500m Row

AMRAP

10 Push Ups on DB´s

10 DB-Front Rack Lunges

min: 05:00-10:00

Buy in: 500m Ski

AMRAP

10 T2B

10 DB-Deadlifts

min 10:00-15:00

Buy in: 500m Row

AMRAP

6 Push Ups on DB´s

6 DB-Front Rack Lunges

min: 15:00-20:00

Buy in: 500m Ski

AMRAP

6 T2B

6 DB-Deadlifts

CF-INTERMEDIATE

STRENGTH

Bench Press

5-4-3-2-1

*work up to a heavy single!

*Superset with 5-10 Inverted Rows

WORKOUT

20' AMRAP

min: 00:00-07:00

Buy in: 600m Row

AMRAP

7 Push Ups on DB´s

7 DB-Front Rack Lunges

min: 07:00-14:00

Buy in: 600m Ski

AMRAP

7 T2B

7 DB-Deadlifts

FREITAG 17/03/2023

CROSSFIT

STRENGTH

Front Squat

5-5-5-5-5

WORKOUT

"HELEN"

3RFT

400m Run

21 KB-Swings 24/16

12 Pull Ups

SAMSTAG 18/03/2023

TEAM-WORKOUT

STRENGTH

Deadlift

5-5-5-5-5

WORKOUT

In teams of 2, 45' to finish...

3 rounds

30 Wall Balls 10/6

30 Push Jerks 40/30

30 T2B

50/40 cal. Row/Ski

2 rounds

30 Wall Balls 10/6

30 Push Jerks 50/35

30 T2B

50/40 cal. Row/Ski

1 round

30 Wall Balls

30 Push Jerks 60/40

30 T2B

SONNTAG 19/03/2023

FREE GYM!