WORKOUT KW21

TESTING WEEK!

Find as many 1 RM´s as possible! ;)


MONTAG 23/05/2022


STRENGTH

Strict Press

20' to find your 1RM


WORKOUT


5' AMRAP

30 Wall Balls 10/6

20 KB-American Swings 24/16

Max. Pull Ups in rem. time..


1' rest


5' AMRAP

30 KB-American Swings 24/16

20 Pull Ups

Max. Wall Balls (10/6) in rem. time..


1' rest


5' AMRAP

30 Pull Ups

20 Wall Balls 10/6

Max. KB-American Swings (10/6) in rem. time...



DIENSTAG 24/05/2022


STRENGTH

Deadlift

20' to find your 1RM


WORKOUT


For time..


100 Double Unders

50 Sit Ups

25 Hang Power Cleans 40/30


80 Double Unders

40 Sit Ups

20 Hang Power Cleans 50/35


60 Double Unders

30 Sit Ups

15 Hang Power Cleans 60/40


40 Double Unders

20 Sit Ups

10 Hang Power Cleans 70/45


20 Double Unders

10 Sit Ups

5 Hang Power Cleans 80/50


Cap: 20'



CF-INTERMEDIATE


STRENGTH

Deadlift

20' to find your 1RM


WORKOUT


For time..


80 Double Unders

40 Sit Ups

20 Hang Power Cleans


60 Double Unders

30 Sit Ups

15 Hang Power Cleans


40 Double Unders

20 Sit Ups

10 Hang Power Cleans


20 Double Unders

10 Sit Ups

5 Hang Power Cleans


10 Double Unders

5 Sit Ups

3 Hang Power Cleans


Cap: 20'



MITTWOCH 25/05/2022


CARDIO


200 Double Unders


Into: 10 RNDs of

5 Wall Balls 10/6

5 T2B


150 Double Unders


Into: 10 RNDs of

5 Deadlifts 80/60

5 Push Ups


100 Double Unders


Into: 10 RNDs of

5/5 DB-Snatches 22,5/15

5 Burpee Box Jumps 20/24''


50 Double Unders


Cap: 40'



DONNERSTAG 26/05/2022


FREE GYM!



FREITAG 27/05/2022


STRENGTH

Bench Press

20' to find your 1RM


20' to geht as far as possible..


10 Burpees


20cal. of choice

10 Burpees


40 KB-Russian Swings 24/16

20cal. of choice

10 Burpees


60 Sit Ups

40 KB-Russian Swings 24/16

20cal. of choice

10 Burpees


120 Double Unders

60 Sit Ups

40 KB-Russian Swings 24/16

20cal. of choice

10 Burpees



SAMSTAG 28/05/2022


STRENGTH

Back Squat

20' to find your 1RM


WORKOUT


60 RFT, in teams of 2 (30 RNDs each)


2 Deadlifts 80/60

3 HSPU´s

4 Box Jump overs



SONNTAG 29/05/2022


FREE GYM!