MONTAG 10.06.2019
FREE TRAINING!
DIENSTAG 11.06.2019
CROSSFIT
STRENGTH
Weigthed Box Step Ups
6/6 - 6/6 - 6/6 - 6/6 - 6/6
8 Strict T2B / Leg Raises between Sets
WOD - 5 RFT
6 Devil Press 22,5/15
12 DB-Front Squats 22,5/15
24 DUs
MITTWOCH 12.06.2019
CROSSFIT
STRENGTH A
10min E2MOM
6 DB Strict Press + 3 DB Push Press
STRENGTH B
8 DB-Bent over Row
WOD - 10min AMRAP
5 BMU/10 C2B
10 DB-Snatch 22,5/15
15 Goblet Squats 22,5/15
CF-SKILLS
Ring/Bar Muscle Up
- Scaling
- Progression
WOD - 10min AMRAP
3 BMU/RMU
6 Push ups
9 D-Ball G2OH
DONNERSTAG 13.06.2019
CROSSFIT
STRENGTH
even: 3 Wall Walks
odd: 8 Strict T2B/Leg Raises
WOD - 20min AMRAP
3-6-9-12-15….
Deadlift 80/60
Box jumps
STRENGTH CLUB
STRENGTH A
Deadlift
3-3-3-3-3-3-3
STRENGTH B
Back Squat
10-10-10-10
STRENGTH C
Ring Dips
5-5-5-5-5
FREITAG 14.06.2019
CROSSFIT
STRENGTH
OH-Squats
12-10-8-6-6-6
increase Weight every Round
WOD - 18min AMRAP
18 cal Row/ski
15 Wall Balls 10/6
12 DB-Snatch 22,5/15
9 T2B
CF-ENDURANCE
WOD - 48min EMOM (max working time 45 sec/min)
12/9 cal Assault Bike
10 D-Ball over Shoulder
12/9 cal Ski
10 Med Ball Sit ups 10/6
12/9 cal Row
10 Med Ball Cleans 10/6
10 DB-Snatches 22,5/15
45 Sec SU
10 Box Jump overs
10 Burpees
2min Rest
SAMSTAG 15.06.2019
STRENGTH
Weigthed Pull ups
6-6-6-6-6
WOD - "SAMAN" 8 RFT
13 DL 84/57
17 WB 9/6
400m Run
SONNTAG 16.06.2019
FREE TRAINING!