MONTAG 01.01.2024
FREE GYM!
DIENSTAG 02.01.2024
STRENGTH
Strict Press
8-8-8-8
WORKOUT
Buy in: 800m Row/Ski
5 Rounds
20 Russian kettlebell swings
40 Double unders
Cash out: 800m Row/Ski
MITTWOCH 03.01.2024
BODYWEIGHT
SKILL/STRENGTH
Bulgarian Split Squats (Bodyweight)
4 x 12/12
*20 Walking Lunges after each Set
WORKOUT
30' EMOM max. 45’’ Work/15’’ Rest
Minute 1: 12 Push ups
Minute 2: 15 Jumping Squats
Minute 3: 12 inverted Row
Minute 4: 12 Box Jumps
Minute 5: 10 V-ups
Minute 6: 10 Burpees
CROSSFIT
STRENGTH
Bulgarian Split Squats
4 x 8/8
*20 Walking Lunges after each Set
WORKOUT
8' AMRAP
2 wall walks
2 deadlifts 140/90
DONNERSTAG 04.01.2024
CROSSFIT
SKILL
15’ Work on your Kipping Pull ups
STRENGTH
Ring Dips
8-8-8-8
WORKOUT
2 RFT
50 alternating dumbbell snatches 22,5/15
50 wall-balls 10/6
FREITAG 05.01.2024
STRENGTH
Overhead Squat
8-8-8-8
WORKOUT
15' AMRAP
10 wall-balls 10/6
10 toes-to-bars
10 box jumps
SAMSTAG 06.01.2024
FREE GYM!
SONNTAG 07.01.2024
FREE GYM!