MONTAG 24.06.2019
CROSSFIT
STRENGTH
3 x 5-10 Strict Pull ups
25-60sec Handstand Hold
1min Rest
WOD - 4 RFT [cap 25min]
300m Row/Ski
30 Plate ground to OH 20/15
30 OH Lunges
Beach Body - ABS FINISHER:
3 RNDs of
30sec Plank
10V-ups
30sec side Plank right
10V-Ups
30sec side Plank left
Rest 1 min
CF-ENDURANCE
WOD A - for time [cap 25 min]
1000m Row
10 burpees
750m Row
20 Burpees
500m Row
30 Burpees
250m Row
40 Burpees
Rest 5 min
WOD B - for time [cap 25 min]
1000m Ski
20 Box Jump overs
750m ski
30 Box Jump overs
500m Ski
40 Box jump overs
250m Ski
50 Box jump overs
DIENSTAG 25.06.2019
CROSSFIT
STRENGTH
14min EMOM
even: 15 russian Twists
odd: ALAP(max 45sec) L sit hold /Knee raise hold
WOD – “CINDY“ 20min Amrap
5 Pull ups
10 Push ups
15 Air Squats
MITTWOCH 26.06.2019
CROSSFIT
STRENGTH
Front Rack Lunges
5 x 6/6
6 Box jumps after each Set
Rest 2 min
WOD - „Bad Karma“ for time [cap 25min]
50-40-30-20-10
Barbell Curls (20/15)
10-20-30-40-50
Kb Swings russian (24/16)
CF-SKILLS & GYMNASTICS
- Handstand Push up
- Handstand Walk
STRENGTH WOD
Lateral Raises 3 x 25 (2,5/1,25)
Scapula Push ups 3 x 25
Inchworm to extended Plank Hold (10 reps 10 sec plank hold)
DONNERSTAG 27.06.2019
CROSSFIT
STRENGTH
Bench Press
10-10-10-10
*Amrap Push ups after each Set
WOD - for time [cap 20min]
10 C2B Pull Ups
20T2B
30 DL (85/62,5)
100 Du´s
30 Box Jumps
20 Burpees
10 Cleans (85/62,5)
STRENGTH CLUB
STRENGTH A
Strict Press
6-6-6-6-6
STRENGTH B
Deficit DL
3-3-3-3-3
STRENGTH C
Biceps Curls DB
4 x AMRAP
FREITAG 28.06.2019
CROSSSFIT
STRENGTH A
KB Waiters Press
5 x AMRAP
Strenght B
15 min EMOM
min 1 - 30 sec Handstand Hold
min 2 - 30 Sec Plank Hold
min 3 - 10 Hollow Body Rocks
WOD - 7min AMRAP
50 double Unders
14 alternating DB Snatches (22,5/15)
7 devil Press
CF-ENDURANCE
WOD - 8 x TABATA
1. Air Bike
2.T2B
3.Box Jumps
4.SKI
5.Plank
6.KB Swings American
7.Push ups
8.Du´s Su´s
SAMSTAG 29.06.2019
STRENGTH A
Ring Dips
4 x AMRAP
STRENGTH B
wall climbs
4-4-4-4
*120sec. rest betw Sets!
Hero WOD – “Will Lindsay“ 10 RFT
3 devil Press 22,5/17,5)
22 lunge steps holding DB
19 Air Squats
*Scaled in Teams of 2 – I go you go
Comments