WORKOUT KW26

MONTAG 27/06/2022


CROSSFIT


STRENGTH


A: 12' E3MOM

3 heavy Back Squats

300m Run


B: 12' E3MOM

5 heavy Front Squats

300m Row


WORKOUT


10' to get as far as possible..

1 Devil Press

1 Lunge on each Leg

2 Devil Press

2 Lunges on each Leg

3-3-4-4-5-5…


*use 2 20/15kg DB’s for the Devil Presses

*no DBs for the Lunges



DIENSTAG 28/06/2022


SKILL: Power Clean


WORKOUT


Complete 1 RND every minute until you fail..


6 Wall Balls 8/4

4 HSPUs

2 Hang Power Cleans 60/40


Cap: 25'



CF-INTERMEDIATE


SKILL: Power Clean


WORKOUT


10 RFT

6 Wall Balls

4 HSPUs

2 Hang Power Cleans



MITTWOCH 29/06/2022


CROSSFIT


STRENGTH


A: DEADLIFT

4 x 8-10


B: STRICT PRESS

3 x 8-10


WORKOUT


3 RFT..

20 Burpees

400m Row or 300m Run

20 Box Step ups

60' Rest



DONNERSTAG 30/06/2022


STRENGTH


3 RNDs of


min 0-2: 10 SDHP‘s @50-60% of 1RM


min 2-4: 30/20cal Row/Ski or Bike (alternate!!)


min 4-6: 10 Bench Press @50-60% of 1RM


min 6-8: 100 Double Unders


*no rest betw. RNDs or sets!


WORKOUT


12' AMRAP

30 KB-Swings 24/16

20 Push Ups

10 Pull Ups



CF-INTERMEDIATE


STRENGTH


3 RNDs of


min 0-2: 10 SDHP‘s @50-60% of 1RM


min 2-4: 20/15cal Row/Ski or Bike (alternate!!)


min 4-6: 10 Bench Press @50-60% of 1RM


min 6-8: 70 Double Unders


*no rest betw. RNDs or sets!


WORKOUT


12' AMRAP

20 KB-Swings 24/16

10 Push Ups

5 Pull Ups



FREITAG 01/07/2022


CROSSFIT


WORKOUT


A: 8' AMRAP

1000m Row

Max RNDs in rem. time of..

3 Power Cleans

4 Front Squats

5 Push Press

*use an 40/30kg BB!


B: 8' AMRAP

1000m Ski

Max RNDs in rem. time of..

3 Thrusters 60/40

4 HSPUs

5 Box Jumps


C: 8' AMRAP

1000m Run

Max RNDs in rem. time of..

5 Pull Ups

10 Push Ups

15 Air Squats


*3' rest betw. AMRAPs


FINISHER


8' EMOM (2RNDs)

min 1: Tall Plank

min 2: 12-15 T2B

min 3: Russian Twists

min 4: Rest



SAMSTAG 02/07/2022


FUN DAY


STRENGTH


A: Back Rack Lunges

4 x 6/6


B: Bench Press

7-7-5-5-3-3-1-1-1


WORKOUT


For time, in teams or 2..


20 Burpees


40 Push Press 45/30

20 Burpees


60 Pull Ups

40 Push Press 45/30

20 Burpees


80 Wall Balls 10/6

60 Pull Ups

40 Push Press 45/30

20 Burpees


100 DB-Hang Cleans 22,5/15

80 Wall Balls 10/6

60 Pull Ups

40 Push Press 45/30

20 Burpees



SONNTAG 03/07/2022

FREE GYM!