MONTAG 22/05/2023
CROSSFIT
STRENGTH
Front Squat
5-5-5-5-5
WORKOUT
5 x 3' AMRAP
20/15 cal Row/Ski
15 American KB Swings 24/16
Max Power Clean & Jerks in remaining time..
Rest 1min. repeat for 5 total rounds.
*Use a 50/35kg BB
DIENSTAG 23/05/2023
CROSSFIT
STRENGTH
Reverse Grip Bench Press
3 x 8-10
*Superset with: 1' of max strict Pull Ups
WORKOUT
For Time:
30 Burpees
30 Double Unders
30 Push Ups
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 cal of choice
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Push Ups
30 Double Unders
30 Burpees
CF-INTERMEDIATE
STRENGTH
Reverse Grip Bench Press
3 x 8-10
*Superset with: 1' of max strict Pull Ups
WORKOUT
For Time:
20 Burpees
20 Double Unders
20 Push Ups
20 Double Unders
20 Box Jumps 24/20"
20 Double Unders
20 cal of choice
20 Double Unders
20 Box Jumps 24/20"
20 Double Unders
20 Push Ups
20 Double Unders
20 Burpees
MITTWOCH 24/05/2023
CROSSFIT
STRENGTH
Deadlift
5-5-5-5-5
WORKOUT
18min. to get as far as possible...
5 Rounds:
5 T2B
5 Wall Balls 10/6
Immediately into...
6 Rounds:
6 T2B
6 Front Rack Lunges 40/30
Immediately into...
7 Rounds:
7 T2B
7 Front Squats 50/35
Immediately into...
8 Rounds:
8 T2B
8 Back Squats 60/40
*Scale the T2B´s with Toes to Rings if possible!
DONNERSTAG 25/05/2023
CROSSFIT WORKOUT
10 Pull Ups
20 cal. of choice
10 Pull Ups
30 Sit Ups
20 cal. of choice
10 Pull Ups
400m Run
30 Sit Ups
20 cal. of choice
10 Pull Ups
50 Russian KB-Swings 24/16
400m Run
30 Sit Ups
20 cal. of choice
10 Pull Ups
60 Burpees
50 Russian KB-Swings 24/16
400m Run
30 Sit Ups
20 cal. of choice
10 Pull Ups
TC: 40'
CF-INTERMEDIATE
WORKOUT
7 Pull Ups
15 cal. of choice
7 Pull Ups
20 Sit Ups
15 cal. of choice
7 Pull Ups
250m Run
20 Sit Ups
15 cal. of choice
7 Pull Ups
35 Russian KB-Swings 24/16
250m Run
20 Sit Ups
15 cal. of choice
7 Pull Ups
40 Burpees
35 Russian KB-Swings 24/16
250m Run
20 Sit Ups
15 cal. of choice
7 Pull Ups
TC: 35'
FREITAG 26/05/2023
CROSSFIT
STRENGTH
Strict Press
5-5-5-5-5
WORKOUT
7' AMRAP
7 Hang Power Cleans
7 Front Squats
3' rest...
7' AMRAP
7 Burpees
7 Push Jerks
*Use a 50/35kg BB
SAMSTAG 27/05/2023
POWER YOGA
09:00-10:00 Uhr
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TEAM-WORKOUT
STRENGTH
A: BB-Split Squat
5-5-5-5-5
B: DB-Rom. Deadlift
4 x 8-10
WORKOUT
For time...
100 cal. Row
100 Alt. DB-Snatches 22,5/15
100 cal. Ski
100 DB Deadlifts 30/20
100 Double Unders (each)
100 Box Jumps
SONNTAG 28/05/2023
FREE GYM!