WORKOUT KW26

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

Dominik Bubenicek

Kaplanstrasse 10

3430 Tulln an der Donau

office@crossfit3430.com

Mobil | 0676 93 49 409

Fax | 02742 27 409-9

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