WORKOUT KW13

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!