WORKOUT KW24

MONTAG 14/06/21


STRENGTH: 14‘ E2MOM

5 Deadlifts


WOD: 10 RFT

250m Run

1 RND of “Cindy“

5 Pull Ups

10 Push Ups

15 Air Squats

DIENSTAG 15/06/21


STRENGTH: 5 Sets of

5-8 Bench Press

5-8 Pull Ups


WOD: 3 RFT

50 Double Unders

25 OH-Squats 40/25

500m Run

MITTWOCH 16/06/21


STRENGTH: 4 Super Sets of

7 Strict Press

2/2 heavy Turkish Get Ups


WOD: for time

50-40-30-20-10

Burpees

T2B´s

DONNERSTAG 17/06/21


STRENGTH A: 5 x 20m

DB/KB-Front Rack Walking Lunges


STRENGTH B: 5 x 20m Sled Push

*work heavy

WOD: for time

100 Wall Balls 10/6

*Every time you break - 10 Dips

FREITAG 18/06/21


STRENGTH: 14‘ EMOM

3 weighted Chin Ups


WOD: for time

12-9-6-3

Snatches 40/25

HSPU´s

SAMSTAG 19/06/21


STRENGTH: 12‘ EMOM

Even: 3-5 strict HSPU´s

Odd: 5 heavy D-Balls over the Bar


WOD: for time

“The Deadlift ladder“

10 x 50% of 1RM

8 x 60% of 1RM

6 x 70% of 1RM

4 x 80% of 1RM

2 x 90% of 1RM

1 x 1RM

* If you fail, do 10 Burpees for each rep instead of DL´s!

* Do 2 RNDs of the following WOD betw. each DL-Set!


9 Box Jumps

6 Push Ups

3 Ring Muscle Ups/C2B´s

SONNTAG 20/06/21


FREEE GYM!