WORKOUT KW1

MONTAG 03/01/2022

STRENGHT


3 sets of:


Split Squat

8-10 on each leg

Super set with:

10-12 Banded Abductors on each leg

rest 2' betw. your sets!


WORKOUT

10 RFT

10 T2B

10 Front Squats 35/25

Cap: 20'

DIENSTAG 04/01/2022


SKILL/STRENGTH

(Kipping) Handstand Push Up

- Scaling

- Progression

STRENGTH


10' E2MOM

5 HSPU´s


WORKOUT


10' AMRAP


2000m Row/Ski

Max RNDs in remaining time:

10 Wall Balls 10/6

5 DB Deadlifts 30/22,5

CF-INTERMEDIATE


SKILL/STRENGTH

(Kipping) Handstand Push Up

- Scaling

- Progression


STRENGTH


10' E2MOM

3-5 HSPU´s


WORKOUT


10' AMRAP


1500m Row/Ski

Max RNDs in remaining time:

7 Wall Balls

3 DB Deadlifts

MITTWOCH 05/01/2022


STRENGTH


4 sets of:


8-10 Incline DB Bench Press

Superset with:

8-10 Incline DB Seal Rows

rest 2' betw. your sets

WORKOUT


"Fight Gone Bad style!"

3 RNDs of:


1min. of flat BB-Bench Press 42,5/30

1min. of max. cal. Row

1min. of Wall Balls 10/6

1min. of American KB Swings 24/16

1min. rest

Score = Total reps!

DONNERSTAG 06/01/2022


FREE GYM!

FREITAG 07/01/2022

STRENGTH

5 Sets of

5 Push Jerks

Super set with:

5 Strict Pull Ups

WORKOUT


2' AMRAP:

15/12cal. Row

Max Double Unders in remaining time...


Rest 1min.


2' AMRAP:

15/12cal. Ski

Max Alternating DB Snatches in remaining time...

Rest 1min.


2' AMRAP:

15/12cal. Row

Max Double Unders in remaining time...


Rest 1min.


2' AMRAP:

15/12cal. Ski

Max Alternating DB Snatches in remaining time...


* use a 30/22,5kg DB!

SAMSTAG 08/01/2022


STRENGTH


5 Sets of


5 Back Squats

Super set with:

2 Hang Power Cleans @80-90%


WORKOUT


40' to get as far as possible..


5 RNDs:

15 Sit-Ups

30 Double Unders


400m Farmer Carry with (1) Kettlebell


4 RNDs:

10 T2B

20 Wall Balls

400m Farmer Carry with (1) Kettlebell


3 RNDs:

15 Sit-Ups

30 Double Unders


400m Farmer Carry with (1) Kettlebell


2 Rounds:

10 T2B

20 Wall Balls


400m Farmer Carry with (1) Kettlebell


1 Round:

15 Sit-Ups

30 Double Unders

*RX: use a 24/16kg KB

RX+: use a 30/22,5kg DB

SONNTAG 09/01/2022


FREE GYM!