MONTAG 06/06/2022
FREE GYM!
DIENSTAG 07/06/2022
CROSSFIT
WARM UP
10' Work on your Squat Clean
STRENGTH
3 Super sets..
3 Squat Cleans @60%
5 Back Squats
Set 1: 5 @40%
Set 2: 5 @50%
Set 3: 5@60%
2-3' rest
WORKOUT
15' AMRAP
12-11-10-9-8-7-6-5...
Cal Row/Ski/Bike
Wall Balls 10/6
Hang Power Cleans 50/35
T2B/K2E
CF-INTERMEDIATE
WARM UP
10' Work on your Squat Clean
STRENGTH
3 Super sets..
3 Squat Cleans @50%
5 Back Squats
Set 1: 5 @40%
Set 2: 5 @50%
Set 3: 5@60%
2-3' rest
WORKOUT
12’ AMRAP
10-9-8-7-6-5...
Cal Row/Ski/Bike
Wall Balls
Sit Ups
MITTWOCH 08/06/2022
CROSSFIT
STRENGTH
WARM UP
10' Work on your Push Up
STRENGTH
3 Super sets..
10 Bench Press
10 Bent over Rows
2-3' rest
WORKOUT
4 x 3' AMRAP
3 Burpees
6 Push Jerks 40/30
9 American KB-Swings 24/16
1' rest betw. AMRAPS!
DONNERSTAG 09/06/2022
CROSSFIT
WARM UP
10' Work on your Double Under
CARDIO
35' to finish...
100 Double Unders
Every time you break, complete a 15/12 cal. Row
Immediately into...
100 Pull Ups
Every time you break, complete a 400m Run
Immediately into...
100 Double Unders
Every time you break, complete 15/12 cal. Ski
Immediately into...
100 Barbell Overhead Squats 20/15
Every time you break, complete a 400m Run
Scaling and RX+
Single Unders = 300 Reps
RX+ = 150 Double Unders
If you can do 100 Double Unders unbroken, do 15/12cal at the 50 and 100 Double Unders mark and add 50 DUs to do 150 reps in total!
CF-INTERMEDIATE
CARDIO
35' to finish...
70 Double Unders
Every time you break, complete a 12/9 cal. Row
Immediately into...
70 Pull Ups or 140 Ring Rows
Every time you break, complete a 250m Run
Immediately into...
70 Double Unders
Every time you break, complete 12/9 cal. Ski
Immediately into...
70 Barbell Overhead Squats empty BB!
Every time you break, complete a 250m Run
*Single Unders = 200 Reps
FREITAG 10/06/2022
WARM UP
10' Work on your Muscle Clean
CROSSFIT
STRENGTH
3 Super sets...
3 Hang Power Clean @60-65%
5 Deficit Deadlifts @40-50%
(Standing on a 20kg Plate)
2-3' rest
WORKOUT
For Time & 15' AMRAP
21-15-9
Wall Balls 10/6
Alternating DB Snatches 22,5/15
21-15-9
T2B
Burpees
21-15-9
DB-Deadlifts 2 x 30/20kg
Box Jumps 24/20"
*Score 1: Finish Time.. Record your score as soon as you finish everything above!
*Score 2: When you finish, start from the beginning and get as many reps as possible!
SAMSTAG 11/06/2022
STRENGTH
A: Front Squat
7-7-7-7
2' rest
B: Push Complex
3 Sets of..
3 Strict Press
2 Push Press
1 Push Jerk
2' rest
WORKOUT
For time, in teams of 2...
1K Run (2 x 250m p.P)
AMRAP: Pull Ups
2K Row (4 x 250m p.P)
AMRAP: Push Ups
3K Ski (6 x 250m p.P)
AMRAP: Air Squats
Score = time in sec. minus total reps of AMRAPs!
SONNTAG 12/06/2022
FREE GYM!