MONTAG 17/04/2023
CROSSFIT
STRENGTH
Back Suat
6-6-4-4-2-2
WORKOUT
5 x 2‘ AMRAP
10/7cal. of choice
10 Pull Ups
Max. Devil Press in rem. time
*use 17,5/12,5kg DBs
DIENSTAG 18/04/2023
CROSSFIT
STRENGTH
Every 02:30‘ x 6 RNDs
250m Row/Ski
3 Power C&J´s
*Start @ around 60% of your 1RM and build to a heavy set of 3!
WORKOUT
20‘ to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups
immediately into:
10-20-30-40-50
American KB Swings 20/12
T2B
CF-INTERMEDIATE
STRENGTH
Every 02:30‘ x 4 RNDs
250m Row/Ski
3 Power C&J´s
*Start @ around 60% of your 1RM and build to a heavy set of 3!
WORKOUT
15‘ to get as far as possible…
40-30-20-10
Double Unders
Sit-Ups
immediately into:
10-20-30-40
American KB Swings
T2B
MITTWOCH 19/04/2023
CROSSFIT
SKILL
Handstand(Walk)
WORKOUT
20‘ EMOM
1) 150 Meter Run
2) 20 Front Rack Lunges 35/22,5
3) Max Wall Balls 10/6
4) Rest
DONNERSTAG 20/04/2023
CROSSFIT
STRENGTH
Bench Press
6-6-4-4-2-2
*superset with max. reps (weighted) Ring Rows
WORKOUT
15‘ AMRAP
15/12 cal. Row/Ski
12 Push Ups
9 Hang Power Snatches 40/27,5
CF-INTERMEDIATE
Bench Press
6-6-4-4-2-2
*superset with max. reps (weighted) Ring Rows
WORKOUT
12‘ AMRAP
12/9 cal. Row/Ski
9 Push Ups
6 Hang Power Snatches
FREITAG 21/04/2023
CROSSFIT
STRENGTH
Strict Press
6-6-4-4-2-2
*superset with 3-5 strict Pull Ups
WORKOUT
5 RFT
6 Thrusters 40/27,5
6 Burpees
6 T2B
10 RFT
3 Thrusters 40/27,5
3 Burpees
3 T2B
SAMSTAG 22/04/2023
POWER YOGA 09:00-10:00 Uhr
(Für alle Level!)
Preis für Mitglieder: € 10,00
Preis für externe Teilnehmer: € 15,00
(Bitte vor Ort in bar zu bezahlen!)
TEAM WORKOUT
SKILL
Toes to Bar
STRENGTH
Deadlift
5-5-5-5-5
WORKOUT
In teams of 2, 35‘ to finish…
50 cal. Row/Ski
50 DB-Push Press 22,5/15
50 Deadlifts 80/55
50 Burpees
50 Box Jump Overs
50 Burpees
50 Deadlifts 80/55
50 DB-Push Press 22,5/15
50 cal. Row/Ski
Immediately Into:
25 reps of every movement!
SONNTAG 23/04/2023
FREE GYM!