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!
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