WORKOUT KW43

MONTAG 23.10.2023

CROSSFIT

STRENGTH

12' E2MOM

6+ Strict L-Sit Pull ups

(if 10+ add weight)

Scaling 3 Eccentric L-Sit Pull ups (at least 3'' down!)

WORKOUT

28' EMOM (45'' Work/15'' Rest)

Min 1: 10 Wallballs 10/6

Min 2: 6 Deadlifts 100/70

Min: 3 10 HSPU / Scaling Push ups

Min 4: 30 Double Unders

DIENSTAG 24.10.2023

CROSSFIT

STRENGTH

Back Squat

3-3-3-3-3-3-3

*10/10m Single Leg Jumps after each set

WORKOUT

For Time...

6-9-12-9-6

Thrusters 50/35

Pull ups

Burpees over bar (lateral)

TC: 15'

CF-INTERMEDIATE

STRENGTH

Back Squat

3-3-3-3-3-3

*10/10m Single Leg Jumps after each set

WORKOUT

For Time...

6-9-12-9-6

Thrusters

Pull ups

Burpees over bar (lateral)

MITTWOCH 25.10.2023

CROSSFIT

STRENGTH

Deadlift

6-6-5-5-4-4

3 seated Box Jumps after each Set

WORKOUT

A: For Time - 10' cap

21-18-15-12-9-6-3

KB-Swings russ. 24/16

Push-ups

Sit ups

3' Rest zum Vorbereiten Metcon B nutzen

B: For Time 10' cap

15-12-9

Power Clean 50/30

Pull ups / scaling Jumping Pull ups

*30 Squats after each set

ACHTUNG!

Donnerstag 26.10.2023 bis Sonntag 05.11.2023 wegen Umzug geschlossen!

In diesem Zeitraum findet kein Trainingsbetrieb statt. (Betrifft auch freies Training)

INTERNE NEUERÖFFNUNG

Fr. 03.11.2023 um 16:00 Uhr

Wir bitten um Anmeldung im Eversports!

Der reguläre Trainingsbetrieb wird am Montag 06.11.2023 um 17:00 Uhr wiederaufgenommen!

WORKOUT KW42

MONTAG 16.10.2023

CROSSFIT

STRENGTH

Superset

Bent over Row

DB-Bench Press

8-8-8-8

WORKOUT

14‘ AMRAP

12 T2B

9 Deadlifts 60/40

6 Hang Power Cleans 60/40

3 Push Press

DIENSTAG 17.10.2023

CROSSFIT

STRENGTH

12‘ E2MOM

1 Barbell Complex of..

4 Snatchgrip Deadlifts

3 Hang Power Snatches

2 OH Squats

WORKOUT

14‘ AMRAP

3 Power Snatches 42,5/30

6 Burpees over tha Bar

9 Deadlifts 42,5/30

CF-INTERMEDIATE

10‘ E2MOM

1 Barbell Complex of..

4 Snatchgrip Deadlifts

3 Hang Power Snatches

2 OH Squats

WORKOUT

12‘ AMRAP

3 Power Snatches 35/25

6 Burpees over tha Bar

9 Deadlifts 35/25

MITTWOCH 18.10.2023

CROSSFIT

STRENGTH

Strict Pull Ups

6-6-5-5-4-4

RX+: Weighted

Scaled: Eccentric 3-3-3-3-3-3 (5‘‘ down)

WORKOUT

Open 15.5

For time…

27-21-15-9

Cal. Row

Thrusters 42,5/30

DONNERSTAG 19.10.2023

CROSSFIT

STRENGTH

Superset

Single Leg Deadlifts

Split Squats

6 x 4/4

WORKOUT

25‘ EMOM (5 RNDs)

1‘ Double Unders

1‘ DB Hang C&J 17,5/12,5

1‘ Burpee Box Jumps

1‘ KB-Russian Swings 24/16

1‘ Rest

CF-INTERMEDIATE

STRENGTH

Superset

Single Leg Deadlifts

Split Squats

6 x 4/4

WORKOUT

20‘ EMOM (4 RNDs)

1‘ Double Unders

1‘ DB Hang C&J 17,5/12,5

1‘ Burpee Box Jumps

1‘ KB-Russian Swings 24/16

1‘ Rest

FREITAG 20.10.2023

CROSSFIT

STRENGTH

12‘ EMOM

Even: 5-7 strict Chin Ups

Odd: 3-5 strict HSPUs

WORKOUT

8 Rounds of…

150m Row

5 T2B

30‘‘ Rest

3‘ Rest

8 Rounds of…

150m Ski

10 Goblet Squats 40/30

30‘‘ Rest

SAMSTAG 21.10.2023

TEAM WORKOUT

STRENGTH

A: Front Squat

6-6-5-5-4-4

B: Bella Complex

1 Clean

1 SH2OH

1 Front Squat

1 SH2OH

WORKOUT

For time…

100 single arm DB-C&J´s 22,5/15

800/600m Ergo

80 Wall Balls 10/6

700/525m Ergo

60 D-Ball over the Shoulder 20/10

600/450m Ergo

40 Burpee Box Jumps

500/375m Ergo

20 Bar/Ring Muscle Ups/C2B´s

400/300m Ergo

SONNTAG 22.10.2023

FREE GYM!

WORKOUT KW41

MONTAG 09.10.2023

CROSSFIT

SKILL/STRENGTH

Turkish Get Up

6 x 2/2

WORKOUT

14' AMRAP

12 KB-Thrusters 2 x 20/12

9 Box Jumps

6 Pull Ups

DIENSTAG 10.10.2023

CROSSFIT

STRENGTH

A: Front Squat

8-6-4-2

B: Weighted Chin Up

5-5-3-3-1-1

WORKOUT

100 DB-Lunges 2 x 15/10

EMOM: 5 Push Ups

50 DB-Lunges 2 x 15/10

EMOM: 10 Push Ups

CF-INTERMEDIATE

STRENGTH

A: Front Squat

10-8-6-4

B: Eccentric Chin Up

5-5-3-3-1-1

WORKOUT

70 DB-Lunges

EMOM: 5 Push Ups

30 DB-Lunges

EMOM: 10 Push Ups

MITTWOCH 11.10.2023

CROSSFIT

STRENGTH

Deadlift

8-6-4-2

WORKOUT

Go as far as possible in 8'...

60/40cal. of choice

60 Wall Balls 10/6

60 Box Jumps 24/20''

2' rest

Go as far as possible in 6'...

40/30cal. of choice

40 DB-Snatches 22,5/15

40 T2B

1' rest

Go as far as possible in 4'...

20/15cal. of choice

20 HSPU´s

20 Pull Ups/10 BMUs

DONNERSTAG 12.10.2023

CARDIO HARDIO

40' AMRAP, in teams of 2

3 Devil Press 20/12,5

6 Inverted Rows

9 Air Squats

I go - you go!

CF-INTERMEDIATE

CARDIO (not so) HARDIO

2 x 15' AMRAP, in teams of 2...

2 Devil Press

4 Inverted Rows

6 Air Squats

3' rest betw. AMRAPs

I go - you go!

FREITAG 13.10.2023

CROSSFIT

STRENGTH

Bent over Row

4 x 10

*superset with: 8-10 DB-Bench Press

WORKOUT

For time...

21-15-9-3

Deadlifts*

Box Jumps

*50 Double Unders after 21-15-9-3

*21 Deadlifts 60/40

15 Deadlifts 80/55

9 Deadlifts 100/70

6 Deadlifts 120/80

SAMSTAG 14.10.2023

TEAM WORKOUT

STRENGTH

A: Sled Push

3 x 10m

B: Sled Pull

3 x 10m

WORKOUT

On a 45' running clock, go as far as possible...

10 Burpees

10 Burpees

20 cal. of choice

10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

50 Push Press 40/27,5

10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

50 Push Press 40/27,5

60 T2B

10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

50 Push Press 40/27,5

60 T2B

70 Burpees

10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

50 Push Press 40/27,5

60 T2B

70 Burpees

80 Lunges

10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

50 Push Press 40/27,5

60 T2B

70 Burpees

80 Lunges

90 Sit Ups

10 Burpees

20 cal. of choice

30 Hang Power Cleans 40/27,5

40 Box Jumps

50 Push Press 40/27,5

60 T2B

70 Burpees

80 Lunges

90 Sit Ups

100 Double Unders

50/50 I go - you go!

SONNTAG 15.10.2023

FREE GYM!