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!
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