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!