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)
Anmeldung: https://www.eversports.at/e/class/nOHL2Wvvv
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!