MONTAG 17.06.2019
CROSSFIT
STRENGTH
12min E2MOM
4/4 Front Rack Lunges
WOD – 12min AMRAP
15 Med Ball Sit ups 10/6
12 Push Press 50/35
9 Deadlift 50/35
CF-ENDURANCE
WOD A – 15min AMRAP
500 m Ski
unbroken Deadlifts 80/60
WOD B – 12min EMOM
20 Wall Balls 10/6
10 Med Ball Cleans 10/6
5 Med Ball Sit Ups 10/6
WOD C – 15min AMRAP
500m Row
unbroken Floor Press 22,5/15
DIENSTAG 18.06.2019
CROSSFIT
STRENGTH
Overhead Squats
10-10-10-10-10
*20 Walking Lunges betw. Sets
WOD – 50-40-30-20-10 for Time
Wall Balls
Row/Ski for cal.
Sit Ups
MITTWOCH 19.06.2019
CROSSFIT
STRENGTH
12min EMOM
even: 8 strict T2B
odd: 5 strict HSPUs
WOD – 4 x 3min AMRAP
2 Pull Ups
4 Front Squats 60/40
6 Box Jumps
CF-SKILLS & GYMNASTICS
- Pistol Squat
WOD – 10min AMRAP
6 Pistols
9 Pull Ups
12 Med Ball Sit Ups
DONNERSTAG 20.06.2019
FREE TRAINING!
FREITAG 21.06.2019
CROSSFIT
STRENGTH
DB-Bench Press
10-10-10-10-10
30sec Hollow- and Arch-Holds after each Set
WOD 12min AMRAP
3-6-9-12-15-18…..
T2B
Thrusters 42,5/30
Box Jumps
CF-ENDURANCE
WOD – 36min E6MOM
1000m Alternating between Row/Ski each for Time
SAMSTAG 22.06.2019
STRENGTH
Weighted Chin ups (scaling is eccentric)
5-5-5-5-5
Weighted Push up after each set
10-8-8-6-6
WOD – 2 RFT In Teams of 2
1500m Ski
30 Burpee Box Jump overs
1500 Row
30 Burpee Box Jump overs
*splits are 150m/3 BBJO
SONNTAG 23.06.2019
FREE TRAINING!
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