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WORKOUT KW15

MONTAG 10/04/2023


FREE GYM!



DIENSTAG 11/04/2023


CROSSFIT


SKILL


Rope Climb


STRENGTH


12' E3MOM

2-3 Rope Climbs

Max. reps (weighted) Push Ups


WORKOUT


15' E3MOM


10 Pull Ups

10 Thrusters 40/27,5

10cal Row or Ski


*Add 1 Rep to each movement after each round



CF-INTERMEDIATE


SKILL


Rope Climb


STRENGTH


12' E3MOM

2 Rope Climbs

Max. reps (Inclined) Push Ups


WORKOUT


12' E3MOM


8 Pull Ups

8 Thrusters

8cal Row or Ski


*Add 1 Rep to each movement after each round



MITTWOCH 12/04/2023


CROSSFIT


STRENGTH


Back Squat

7-7-5-5-3-3


WORKOUT


18' to get as far as possible...


100 Double Unders

50 American KB Swings 24/16

50 Push Ups


80 Double Unders

40 American KB-Swings

40 Push Ups


60 Double Unders

30 American KB-Swings

30 Push Ups


40 Double Unders

20 American KB Swings

20 Push Ups


20 Double Unders

10 American KB Swings

10 Push Ups



DONNERSTAG 13/04/2023


CROSSFIT


STRENGTH


Deadlift

7-7-5-5-3-3


WORKOUT


4 x 4' AMRAP

400m Run

20 Front Rack Lunges 35/22,5


With time remaining...

Max T2B


*Rest 1' betw. AMRAPs

*Score = Total T2B



CF-INTERMEDIATE


STRENGTH


Deadlift

7-7-5-5-3-3


WORKOUT


3 x 4' AMRAP

300m Run

15 Front Rack Lunges 20/15


With time remaining...

Max K2E


*Rest 1' betw. AMRAPs

*Score = Total K2E



FREITAG 14/04/2023


CROSSFIT


CARDIO HARDIO


A: 24' E4MOM (6 RNDs)

15/12cal. of choice

15 Wall Balls 8/4

5 Hang Power Cleans*


*Start at around 60% of your 1 RM HPC and build to a heavy set of 5!


5 ' rest...


B: 10' EMOM


10 DB Snatches 22,5/15

7 Burpees



SAMSTAG 15/04/2023


YOGA (09:00-10:00 Uhr)


TEAM-WORKOUT


STRENGTH


A: Strict Press


7-7-5-5-3-3

*Superset with 3-5 Push Press


B: 10' EMOM

3 (weighted) Chin Ups


WORKOUT


In teams of 2, 35' to finish...


120cal. of choice

110 Sit Ups

100 Hang Power Snatches 35/22,5

90 Push Ups

80cal. of choice

70 Sit Ups

60 Hang Power Snatches 35/22,5

50 Push Ups

40cal. of choice

30 Sit Ups

20 Hang Power Snatches 35/22,5

10 Push Ups



SONNTAG 16/04/2023


FREE GYM!


 
 
 

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