WORKOUT KW1

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!