MONTAG 08/05/2023
CROSSFIT
WORKOUT
A: 21' EMOM
min 1: 15/12cal. of choice
min 2: 40-60 Double Unders
min 3: 5-7 Devil Press
3' rest
B: 3 RFT
200m Ski
30 Russian Swings 24/16
200m Row
15 T2B
DIENSTAG 09/05/2023
CROSSFIT
STRENGTH
Paused OH-Squat
3-3-3-3-3-3-3
2-3'' on bottom
60-90'' rest betw. sets
WORKOUT
18' to get as far as possible...
12-11-10-9-8-7-6-5-4-3-2-1
Burpee-Deadlifts 22,5/15
*7 Pull Ups + 10 Air Squats after each set!
Example:
12 Burpee Deadlifts
7 Pull Ups + 10 Air Squats
Then:
11 Burpee Deadlifts
7 Pull Ups + 10 Air Squats
Then:
10 Burpee Deadlifts
7 Pull Ups + 10 Air Squats
And so on...
CF-INTERMEDIATE
STRENGTH
Paused OH-Squat
3-3-3-3-3-3-3
2-3'' on bottom
60-90'' rest betw. sets
WORKOUT
18' to get as far as possible...
10-9-8-7-6-5-4-3-2-1
Burpee-Deadlifts
*5 Pull Ups + 7 Air Squats after each set!
MITTWOCH 10/05/2023
CROSSFIT
SKILL
Handstand
(Walk/Hold)
WORKOUT
15' AMRAP
10 T2B
20 Wall Balls 10/6
30 Calorie Row/Ski
40 Overhead Squats 20/15
50 Double Unders
DONNERSTAG 11/05/2023
CROSSFIT
STRENGTH
15' E3MOM
5-7 Deadlifts @70-75%
*Superset with: 10m D-Ball Walking Lunges 60/40
WORKOUT
10 RFT...
15 Double Unders
9 Push Ups
3 C&J´s 60/40
TC: 18'
CF-INTERMEDIATE
STRENGTH
12' E3MOM
5-7 Deadlifts @70-75%
*Superset with: 10m D-Ball Walking Lunges 60/40
WORKOUT
10 RFT...
10 Double Unders
7 Push Ups
3 C&J´s
TC: 15'
FREITAG 12/05/2023
CROSSFIT
STRENGTH
15' E3MOM
3-5 Bear Complex
WORKOUT
21-15-9
Wall Balls 10/6
Pull Ups
*E2MOM: 10 DB-Deadlifts 25/17,5
*Start with DB-DL´s
*Use 2 x 25/17,5kg DB´s!
SAMSTAG 13/05/2023
POWER YOGA
09:00-10:00 Uhr
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TEAM-WORKOUT
PUMPING IRON
A: Back Squat
2' for max. reps
1' of rest
*do 3 sets!
B: DB-Bench Press
2' for max. reps
1' of rest
*do 3 sets!
C: DB-Curls
2' for max. reps
1' of rest
*do 3 sets!
D: Hanging (weighted) Knee Raises
2' for max. reps
1' of rest
*do 3 sets!
WORKOUT
In Teams of 2..
20' AMRAP
50 Hang Power Cleans 40/27,5
40 Push Ups
30 Front Squats 40/27,5
20 T2B
10 Thrusters 40/27,5
SONNTAG 14/05/2023
FREE GYM!