MONTAG 28/03/2022
CROSSFIT
CARDIO
40' E5MOM
400m Run
21 American KB Swings 24/16
12 Pull-Ups
DIENSTAG 29/03/2022
CROSSFIT
STRENGTH
A: Back Squat
6-6-6-6
B: Chin Ups
6-6-6-6
WORKOUT
5 x 2' AMRAP
12/9cal. Row/Ski or Bike
8 Deadlifts 80/50
Max Burpees ov. the Bar
1' rest
CF-INTERMEDIATE
STRENGTH
A: Back Squat
6-6-6-6
B: Chin Ups
4-4-4-4
WORKOUT
4 x 2' AMRAP
10/7cal. Row/Ski or Bike
8 Deadlifts
Max Burpees ov. the Bar
2’ rest
MITTWOCH 30/03/2022
CROSSFIT
STRENGTH
A: Push Press
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: Max reps at 90% (shoot for more than 3)
B: Push Jerk
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: Max reps at 90% (shoot for more than 3)
WORKOUT
3' to get as far as possible...
5-10-15-20-25 and so on..
Toes-To-Bar
10-20-30-40-50 and so on..
Wall Balls 10/6
20-40-60-80-100 and so on..
Double Unders
1' rest
6' to get as far as possible...
(Same workout. Start back at the beginning)
2' rest
9min. to get as far as possible...
(Same workout. Start back at the beginning)
DONNERSTAG 31/03/2022
CROSSFIT
STRENGTH
A: Power Clean
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: 3 reps at 90% (shoot for more than 3)
B: Front Squat
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: As many reps as possible at 90% (shoot for more than 3
WORKOUT
For time
21 Hang Power Cleans
21 Thrusters
21 Cal.
15 Hang Power Cleans
15 Thrusters
15 Cal
9 Hang Power Cleans
9 Thrusters
9 Cal
Rx: use a 42,5/30kg BB
Rx+: use a 50/35kg BB
CF-INTERMEDIAT
STRENGTH
A: Power Clean
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: 3 reps at 90% (shoot for more than 3)
B: Front Squat
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: As many reps as possible at 90% (shoot for more than 3
WORKOUT
For time
15 Hang Power Cleans
15 Thrusters
15 Cal.
12 Hang Power Cleans
12 Thrusters
12 Cal
9 Hang Power Cleans
9 Thrusters
9 Cal
FREITAG 01/04/2022
STRENGTH
20' Flex Friday...
3-4 Super sets of:
8-10 Flat DB Bench or Floor Press
8-10 Single Arm DB Row (each arm)
10-12 Banded Tricep Push Downs
10-12 Barbell Bicep Curls
90'' rest
WORKOUT
TABATA THIS:
Tabata 1:
Cal. of choice
Tabata 2:
T2B/K2E
Rabata 3:
DB-Snatches 22,5/12,5
Tabata 4:
Anchored Sit Ups
SAMSTAG 02/04/2022
TEAM WORKOUT
STRENGTH
A: OH-Squat
5-5-5-5
B: Weighted Push Ups
6-6-6-6
WORKOUT
In teams of 2, 35' to get as far as possible...
30 Rounds per partner: (60 rounds total)
1 Deadlift 120/80
3 Burpees ov. the Bar
5 Wall Balls 10/6
*I go, you go style!
SONNTAG 03/04/2022
FREE GYM!