top of page

WORKOUT KW16

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!


 
 
 

Aktuelle Beiträge

Alle ansehen
WORKOUT KW17

Welcome to April! This month, we’ll focus on building endurance and stamina. MONTAG 21.04.2025 FREE GYM! DIENSTAG 22.04.2025 WORKOUT...

 
 
 
WORKOUT KW16

Welcome to April! This month, we’ll focus on building endurance and stamina. MONTAG 14.04.2025 WORKOUT 5 rounds for time: 15 toes-to-bars...

 
 
 
WORKOUT KW15

Welcome to April! This month, we’ll focus on building endurance and stamina. MONTAG 07.04.2025 WORKOUT For time: 30 box jumps (61/76 cm)...

 
 
 

Comments


bottom of page