MONTAG 02.05.2022
CROSSFIT
STRENGTH
4 Super sets
6 Back Squats
12 DB-Lunges
WORKOUT
20' to get as far as possible..
50cal.
10 DB-Box Step Ups (1x 20/15kg DB)
40cal.
20 DB-Box Step Ups (1x 20/15kg DB)
30cal.
30 DB-Box Step Ups (1x 20/15kg DB)
20cal.
40 DB-Box Step Ups (1x 20/15kg DB)
10cal.
50 DB-Box Step Ups (1x 20/15kg DB)
DIENSTAG 03.05.2022
CROSSFIT
STRENGTH
12' E2MOM
3-5 strict T2B
5-8 strict HSPU´s
WORKOUT
5 RNDs of
5 T2B
5 Wall Balls 10/6
5 KB-Russian Swings 24/16
4 RNDs of
6 T2B
6 Wall Balls 10/6
6 KB-Russian Swings 24/16
3 RNDs of
7 T2B
7 Wall Balls 10/6
7 KB-Russian Swings 24/16
2 RNDs of
8 T2B
8 Wall Balls 10/6
8 KB-Russian Swings 24/16
1 RND of
9 T2B
9 Wall Balls 10/6
9 KB-Russian Swings 24/16
CF-INTERMEDIATE
STRENGTH
SKILL: Kip-Technique
Knee Tucks
K2E
T2B
WORKOUT
4 RNDs of
6 T2B
6 Wall Balls
6 KB-Russian Swings
3 RNDs of
7 T2B
7 Wall Balls
7 KB-Russian Swings
2 RNDs of
8 T2B
8 Wall Balls
8 KB-Russian Swings
1 RND of
9 T2B
9 Wall Balls
9 KB-Russian Swings
MITTWOCH 04.05.2022
CARDIO
For time, in teams of 2:
60 RNDs of
3 DB-Thrusters 20/15
3 Burpees
5' rest
30 RNDs of
6 DB Lunges 20/15
6cal. Row
Cap: 40'
DONNERSTAG 05.05.2022
CROSSFIT
STRENGTH
Bench Press
3 x 4-5@80% 120'' rest
2 x 3-4@80% 90'' rest
1 x 2-3 @80%
WORKOUT
10 RNDs of
3 Devil Press 20/15
6 T2B
18 Double Unders
CF-INTERMEDIATE
STRENGTH
Bench Press
3 x 4-5@80% 120'' rest
2 x 3-4@80% 90'' rest
1 x 2-3 @80%
WORKOUT
10 RNDs of
2 Devil Press
4 T2B
12 Double Unders
FREITAG 06.05.2022
CROSSFIT
STRENGTH
A: Front Squats
3 x 4-5@80% 120'' rest
2 x 3-4@80% 90'' rest
1 x 2-3 @80%
WORKOUT
5 RFT
5 DB-Squats 20/15
5 Pull Ups
5 DB-Squats 20/15
10 Push Ups
5 DB-Squats 20/15
15 Sit Ups
SAMSTAG 07.05.2022
STRENGTH
Deadlift
3 x 4-5@80% 120'' rest
2 x 3-4@80% 90'' rest
1 x 2-3 @80%
WORKOUT
For time, in teams of 2
20 RNDs of
4 Power Snatches 40/30
5cal. Ski
6 T2B
3' rest
20 RNDs of
4 Power Cleans 60/40
5cal. Ski
6 Push Ups
SONNTAG 08.05.2022
FREE GYM!