WORKOUT KW8

MONTAG 19.02.2024

CROSSFIT

STRENGTH

Chin ups:

8-8-6-6-4-4

weighted if possible

WORKOUT

10 Rounds for Time

10 Wall Balls 10/6

6 Cleans 61/43

DIENSTAG 20.02.2024

CROSSFIT

STRENGTH

Push Press

8-8-6-6-4-4

WORKOUT

in Teams of 2

12 Rounds for Time

12/10 cal Row

6 Burpee Box step overs 17,5/12,5

CAP 17’

MITTWOCH 21.02.2024

BODYWEIGHT

STRENGTH

Dips

8-8-8-8-8

Inverted Row

8-8-8-8-8

WORKOUT

2 Rnds

For reps:

3 minutes of pull-ups

3 minutes of push-ups

3 minutes of sit-ups

3 minutes of air squats

3’ Rest

Try to stay consistent

CROSSFIT

STRENGTH

Dips

5-5-5-5-5

weighted if possible

WORKOUT

12’

Buy in: 30 Burpees

Amrap Bella Complex 61/43

(1 Clean - 1 Shoulder to Overhead - 1 Front Squat - 1 Shoulder to Overhead)

DONNERSTAG 22.02.2024

CROSSFIT

STRENGTH

Front Squat

12’ to work up to a daily max

do 3x3 @75% of daily max

WORKOUT

OPEN 21.1

For Time

1-3-6-9-15-21 Wall Walks

10-30-60-90-150-210 Double-Unders

Cap 15’

FREITAG 23.02.2024

CROSSFIT

STRENGTH

Deadlift

10’ EMOM

6 Deadlifts

WORKOUT

For Time

21-15-9

Dumbbell burpee deadlifts 22,5/15

Box jumps

SAMSTAG 24.02.2024

TEAM WORKOUT

STRENGTH

Superset

Bench Press & Bent over Row

8-8-8-8-8

“Kalsu” in Teams of 2, switch every minute

100 Thrusters (61/43)

5 Burpees to start and at the top of every minute

SONNTAG 25.02.2024

FREE GYM!