MONTAG 18.03.2024
CROSSFIT
STRENGTH:
Front Squat
8-8-6-6-4-4
WORKOUT
For time 15’ Cap
5 squat snatches 35/50
20 hand-release push-ups
15-cal row/ski
10 squat snatches
20 hand-release push-ups
15-cal row/ski
15 squat snatches
20 hand-release push-ups
15-cal row/ski
DIENSTAG 19.03.2024
CROSSFIT
STRENGTH
Overhead Squat
8-6-6-4-4
WORKOUT
For Time 15’ Cap
20-18-16-14-12-10-8-6-4-2
Deadlifts (35/50 kg)
– Complete 2 wall walks between each set.
MITTWOCH 20.03.2024
BODYWEIGHT
STRENGTH
accumulate 2’30’’ Deadhang in 5’
accumulate 2’30’’ Hollow hold in 5’
Back Extensions
4 Sets of 12-15 Reps
WORKOUT
16’ EMOM
Minute 1: 12 Jump Squats
Minute 2: 12 Burpees
Minute 3: 12 Handstand Push-ups -> Hand Release Push ups
Minute 4: 12 Burpees
CROSSFIT
STRENGTH
accumulate 2’30’’ Deadhang in 5’
accumulate 2’30’’ Hollow hold in 5’
Weighted Good Morning Barbell
8-8-8-8
WORKOUT
16’ EMOM
Minute 1: 12 Goblet Squats 32/24
Minute 2: 12 Burpees
Minute 3: 12 Handstand Push-ups
Minute 4: 12 Burpees
DONNERSTAG 21.03.2024
CROSSFIT
STRENGTH
Pull ups (weighted)
5-5-4-4-3-3
WORKOUT
AMRAP 17’
40 burpees to a target (15cm)
40 front squats 30/45
30 burpees to a target
30 front squats 45/60
20 burpees to a target
20 front squats 55/85
10 burpees to a target
Max-rep front squats 70/100
FREITAG 22.03.2024
CROSSFIT
STRENGTH
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
Build in load across the 12 minutes.
WORKOUT
AMRAP 12:
50m double-DB farmers carry (15/22.5 kg)
100m Ski/Row
10 chest-to-bar pull-ups
SAMSTAG 23.03.2024
TEAM WORKOUT
STRENGTH
Bench Press
6-6-5-5-4-4-3-3 (increase Weight)
*5 Bent over Row after each Set
WORKOUT
in Teams of 2, I go you go, split as needed
60 Rounds for Time
4 DB-Squats 22.5/15
3 DB-Box Step overs 22.5/15
2 DB-Thruster 22.5/15
1 DB-Devil Press 22.5/15
SONNTAG 24.03.2024
FREE GYM!