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!