WORKOUT KW2

MONTAG 10/01/2022


CROSSFIT


STRENGTH

A: Back Squat

Work up to a heavy set of 5


B: 20 Back Squats @50-60% of part A


WORKOUT


20' AMRAP

2cal. Row, Ski or Bike

2 T2B

2 DB-Push Press 22,5/15

*add 2 reps every RND!

DIENSTAG 11/01/2022


STRENGTH


Push Complex WEEK 1


A: 12' to find your 1RM Strict Press


B: 9' E3MOM

2 Strict Press

3 Push Press

4 Push Jerks

*use ~80% of your 1RM


WORKOUT: 20' EMOM


min 1: 10-15 GHD-Sit Ups

min 2: 2 x 10m Sled Push

min 3: 12/9cal Row

min 4: Plank

min 5: 8-12 HSPUs

CF-INTERMEDIATE

STRENGTH


Push Complex WEEK 1


A: 12' to find your 1RM Strict Press


B: 9' E3MOM

2 Strict Press

3 Push Press

4 Push Jerks

*use ~80% of your 1RM


WORKOUT: 15' EMOM


min 1: 8-10 GHD-Sit Ups

min 2: 1-2 x 10m Sled Push

min 3: 10/8cal Row

min 4: Plank

min 5: 10-15 DB Push Press



MITTWOCH 12/01/2022


SKILL


A: Toes to Bar/Knee to Elbow


B: Handstand Push Up

STRENGTH

8' E2MOM

3-5 T2B

5-8 HSPU‘s


WORKOUT

For time

21-15-9-3

Deadlifts 100/80

HSPU‘s


DONNERSTAG 13/01/2022


STRENGTH

A: Work up to 60-65%of your 1RM (Bench Press & Front Squat)

Cap. 12'


B: Super sets of

10-8-6-4-2

Bench Press

2-4-6-8-10

Front Squats

*try to rest max. 30-60" betw. your sets!


WORKOUT


For time


100 DB-Box Step Ups 2 x 20/12,5kg

*every time you break: 12/10cal. Row, Ski or Bike

CF-INTERMEDIATE


DONNERSTAG 13/01/2022


STRENGTH


A: Work up to 40% of your 1RM (Bench Press & Front Squat)


B: Super sets of

10-8-6-4-2

Bench Press

2-4-6-8-10

Front Squats

*try to rest max. 30-60" betw. your sets!


WORKOUT


For time


100 DB-Box Step Ups

*every time you break: 8/6cal Row, Ski or Bike

FREITAG 14/01/2022


STRENGTH


Deadlift

3 x 5 @70% 90" rest

3 x 3 @80% 120" rest

3 x 1 @90% 150" rest


WORKOUT


3 RNDs of

9 Wall Balls 10/6

6 Burpee Box Jumps

3 Muscle Ups or 6 C2B-Pull Ups


500m Row


2 RNDs of

12 Wall Balls 10/6

9 Burpee Box Jumps

6 Bar Muscle Ups or 9 C2B-Pull Ups


500m Ski


1 RND of

15 Wall Balls

12 Burpee Box Jumps

9 Bar Muscle Ups or 12 C2B-Pull Upd

SAMSTAG 15/01/2022


ENDURANCE

50cal.

100 Single Unders

100cal.

200 Single Unders

150cal.

300 Single Unders

200cal.

400 Single Unders


WORKOUT

Buy in: 30 T2B‘s


3 RNDs of

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


50 Wall Balls 10/6


2 RNDs of

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


50 Wall Balls 10/6


1 RND of

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks


Buy out: 30 T2B‘s


*use a 50/30kg BB



SONNTAG 16/01/2022


FREE GYM!