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!
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