MONTAG 20.05.2019
CROSSFIT
STRENGTH A
Bench Press
7-7-7-7-7
STRENGTH B
DB-Pull Overs
4 x AMRAP
WOD - 7min AMRAP
7 Pull Ups
7 Box Jumps
7 Push Press 40/30
CF-ENDURANCE
WOD A - 15min AMRAP
100 Single Unders
50 Wall Balls
25 T2B
WOD B - 16min E4MOM
200m Row
15 Slam Balls
200 m Row
WOD C - AFAP - in Teams of 2
1K Row
*50/50
*3min Rest betw. WODs
DIENSTAG 21.05.2019
CROSSFIT
STRENGTH
Paused Back Squats
3-3-3-3-3
*12 Close Stance DB-Squats betw. Sets!
WOD - 2 RNDs - each for Time
30 American Swings 24/16
20 T2B
10 Burpee Box Jumps
*2min Rest betw. RND´s
*Total Time Cap 15min.
MITTWOCH 22.05.2019
CROSSFIT
WOD A - for Time
3000m Row
WOD B - 15min E3MOM
10 Deadlifts 70/45
20 Wall Balls 10/6
WOD B - for Time 3000m Ski
*5min Rest betw. WODs
*Time Cap - 15min/WOD
CF-SKILLS & GYMNASTICS
SKILL A - Deadlift
SKILL B - Push Up
- Scaling
- Progression
DONNERSTAG 23.05.2019
YOGA 19:00 Uhr!
CROSSFIT
STRENGTH
Strict Press
10-8-6-4-2-1-1-1
WOD - for Time
12min AMRAP
6 Jump Squats
9 Devil Press
12 T2B
PUMPING IRON
STRENGTH A
Back Squat
Find your 1RM
STRENGTH B
Calf Raises
4 x AMRAP
FREITAG 24.05.2019
CROSSFIT
STRENGTH
Deadlift
5-5-5-5-5
*20 Push Ups betw Sets
WOD - "Fran" for Time
12-15-9
Thrusters 42,5/30
Pull Ups
CF-ENDURANCE
WOD - 40min AMRAP
[in Teams of 2]
50 Wall Balls
40 Double Unders
30cal Row/Ski
20 Burpee Box Jump overs
10 Pull Ups
*50/50 - I go you go!
SAMSTAG 25.05.2019
TEAM WORKOUT
STRENGTH
Front Rack Lunges
5 x 5/5
WOD - "Murph" in Teams of 2
1,6km Run
100 Pull Ups
200 Push Ups
300 Air Squats
1,6km Run
SONNTAG 26.05.2019
FREE TRAINING