WORKOUT KW19

MONTAG 06.05.2019

CROSSFIT

STRENGTH

Bench Press

10-10-10-10-10

WOD - 12min AMRAP

6 Devil Press 17,5/15

12 Wall Balls 8/6

CF-ENDURANCE

WOD A - 20min AMRAP

20 G2OH 10/5

20 Double Unders

200m Row

WOD B - 20min AMRAP

20 Box Jumps

20 Sit Ups

200m Ski

DIENSTAG 07.05.2019

CROSSFIT

STRENGTH

Back Squat

8-8-8-8-8

WOD - 5 RFT

15 Push Ups

10m DB-Bear Crawl

5 Strict T2B

MITTWOCH 08.05.2019

CROSSFIT

STRENGTH

15min E3MOM

8 Strict Press

WOD -10 RFT

3 OH - Squats 35/25

6 Burpees over the Bar

CF-SKILL & GYMNASTICS

- Strict Press

- Push Press

- Push Jerk

DONNERSTAG 09.05.2019

POWER YOGA – 19:00 Uhr

CROSSFIT

STRENGTH

Pull Ups

4 x AMRAP

WOD - 24min EMOM

min 1) 10/8cal Ski

min 2) 15 Wall Balls 10/6

min 3) 20 Sit Ups

min 4) 25 Mountain Climbers

min 5) 30 Double Unders

min 6) Rest!

PUMPING IRON

STRENGTH A

Bent over Row

6-6-6-6-6

STRENGTH B

DB-Shrugs

12-12-12-12-12

STRENGTH C

10min EMOM

even: 6 Devil Press

odd: 12 DB-Deadlifts

FREITAG 10.05.2019

CROSSFIT

STRENGTH

Deadlift

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

WOD - 8min AMRAP

6 DB-Burpees

12 T2B

CF-ENDURANCE

WOD A - ALAP

min 1) 2 Wall Balls

min 2) 4 Wall Balls

min 3) 6 Wall Balls

min 4) 8 Wall Balls

usw…

WOD B - for Time

50-40-30-20-10

Russian KB-Swings 24/16

Sit Ups

SAMSTAG 11.05.2019

TEAM WORKOUT

STRENGTH A

Bulgarian Split Squats

4 x 12/12

WOD - in Teams of 2

100 DB-Box Step overs 17,5/15

80 Push Press 40/30

60 Burpees over the Bar

40 Double KB-OH Lunges 16/12

20 Pull Ups

SONNTAG 12.05.2019

FREE TRAINING!