WORKOUT KW26

MONTAG 28/06/21

STRENGTH A: 12‘ E3MOM

6-8 strict T2B

8-12 Weighted Good Mornings

STRENGTH B: 10‘ EMOM

3 Heavy Front Squat

WOD: 4 RFT

21 Push Ups

15 KB-Swings 24/16

9 Pull Ups

*Do 21-15-9 unbroken Wall Balls betw. your RNDs!

DIENSTAG 29/06/21

SKILL/STRENGTH: Pistol

5 x 3-5, each leg

WOD: 4 RFT

400m Farmers Carry

30 Sit Ups

250m Run

15 DB-Push Press

*use 22,5/15kg DBs

MITTWOCH 30/06/21

STRENGTH: Bar Muscle Up

Basic: 5 x 3-5 strict C2B Pull Ups

Intermediate: 5 x 3-5 assisted Bar Muscle Ups

RX: 5 x 3-5 Bar Muscle Ups

WOD: in teams of 2

*i go you go, split as you want!

Buy in: 60cal. Row AFAP

100 Deadlifts 60/40

80 Box Jumps

60 Burpees

40 Wall Balls 10/6

20 HSPU´s

Buy out 60cal. Ski AFAP

DONNERSTAG 01/07/21

STRENGTH: Romanian Deadlifts

7-7-7-7-7

WOD: 12‘ AMRAP

5 Front Squats 60/40

7 Box Jumps

10 KB Swings 24/16

FREITAG 02/07/21

STRENGTH: BB-Z-Press

8-8-8-8-8

WOD: “CINDY“ 20‘ AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

SAMSTAG 03/07/21

STRENGTH: Thruster

5-5-5-5-5

WOD: 35‘ to get as far as possible

10 T2B

15cal. of choice

10 T2B

20 Front Rack Lunges 40/30

15cal. of choice

10 T2B

25 Box Jumps

20 Front Rack Lunges 40/30

15cal. of choice

10 T2B

30 Wall Balls 10/6

25 Box Jumps

20 Front Rack Lunges 40/30

15cal. of choice

10 T2B

35 Sit Ups

30 Wall Balls 10/6

25 Box Jumps

20 Front Rack Lunges 40/30

15cal. of choice

10 T2B

40 Burpees

35 Sit Ups

30 Wall Balls 10/6

25 Box Jumps

20 Front Rack Lunges 40/30

15cal. of choice

10 T2B

SONNTAG 04/07/21

FREE GYM!