WORKOUT KW24

MONTAG 13/06/2022


CROSSFIT


STRENGTH


A: 3 Super sets..

6/6 BB-Back Rack Lunges

8-12 DB-Romanian Deadlifts

2-3' rest


B: 9' E3MOM

Max Seated DB-Calf Raises


WORKOUT


10' AMRAP

10 Push Ups

15 DB-Goblet Squats 25/17,5

20 Double Unders



DIENSTAG 14/06/2022


CROSSFIT


STRENGTH


A: 3 Super sets

10-12 DB-Incline Bench Press

8-10 - 2 Position Landmine Rows

(8-10 reps in each position - 16-20 reps total per side)

2-3' rest


B: 9' E3MOM

15 DB-Front Raises


WORKOUT


For time..


100 T2B

every time you break: 5 HSPU´s

Cap: 12'



CF-INTERMEDIATE


STRENGTH


A: 3 Super sets

8-10 DB-Incline Bench Press

6-8 - 2 Position Landmine Rows

(6-8 reps in each position – 12-16 reps total per side)

2-3' rest


B: 9' E3MOM

10-12 DB-Front Raises


WORKOUT


For time..


70 T2B/K2E

every time you break: 3 HSPU´s

Cap: 12'



MITTWOCH 15/06/2022


CROSSFIT


STRENGTH


A. 3 Super sets..

15 Push Ups

15 High Band Fly´s right

15 Push Us

15 High Band Fly´s left

60'' rest


B: 9' E3MOM

15 Landmine Bent over Raise


WORKOUT


10 RFT

2 Power C&J´s 60/40

1 Rope Climb

Cap: 12'



DONNERSTAG 16/06/2022


FREE GYM!



FREITAG 17/06/2022


CROSSFIT


STRENGTH


A: Back Squat

7' for max reps!


B: Pull Ups

7' for max reps


C: Incline DB-Cleavage Cutters

7' for max reps


WORKOUT


For time..


Buy in: 30 BB-Sit Ups

Into: 5 RNDs of ''Cindy''

Cash out: 30 T2B

Cap: 12'



SAMSTAG 18/06/2022


JAHRESFEIER


WORKOUT 14:00-16:30 Uhr

JAHRESFEIER ab 17:00 Uhr



SONNTAG 19/07/2022


FREE GYM

(Ab 11:00 Uhr)