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WORKOUT KW26

MONTAG 26.06.2023


CROSSFIT


STRENGTH


A: Bent over Row

4 x 8-12


B: DB-Inclined Bench Press

3 x 10-12


WORKOUT


12' to get as far as possible...


3 Wall Balls 10/6

3 SDHP 30/20

3 Box Jumps 24/20"

6 Wall Balls 10/6

6 SDHP 30/20

6 Box Jumps 24/20"

then 9 and so on...



DIENSTAG 27.06.2023


CROSSFIT


STRENGTH


A: Thruster

5 x 5-7

(10' E2MOM)


B: Front Squat

3 x 10

90'' rest betw. sets!


WORKOUT


4' AMRAP

25 cal. of choice

20 Double DB Hang Cleans

Max DB Push Press in remaining time...


2' rest


4' AMRAP

25 DB Push Press

20 cal. of choice

Max Double DB Hang Cleans in remaining time...


2' rest


4' AMRAP

25 Double DB Hang Cleans

20 DB Push Press

Max Double Unders in remaining time...


Use 17,5/12,5kg DB´s

RX+: 22,5/15



CF-INTERMEDIATE


STRENGTH


A: Thruster

5 x 5-7

(10' E2MOM)


B: Front Squat

3 x 10

90'' rest betw. sets!


WORKOUT


3' AMRAP

15 cal. of choice

15 Double DB Hang Cleans

Max DB Push Press in remaining time...


2' rest


3' AMRAP

15 DB Push Press

15 cal. of choice

Max Double DB Hang Cleans in remaining time...


2' rest


3' AMRAP

15 Double DB Hang Cleans

15 DB Push Press

Max Double Unders in remaining time...



MITTWOCH 28.06.2023


CROSSFIT


SKILL


Handstand Hold/Walk


WORKOUT


10 RFT

*5 DB-Snatches 30/20

7 Push Ups

9 T2B


*1 RND left, 1 RND right!


TC: 12'



DONNERSTAG 29.06.2023


CROSSFIT


WORKOUT


Every 7min. x 6 Rounds:

500m Row/Ski

100 DU´s/300m Run

5 Deadlifts (climbing)



CF-INTERMEDIATE


WORKOUT


Every 6min. x 6 Rounds:

350m Row/Ski

60 DU´s/150m Run

5 Deadlifts (climbing)"



FREITAG 30.06.2023


CROSSFIT


STRENGTH


Strict Press

5 x 5-7

*Superset with 3-5 Push Press


WORKOUT


30 Rounds For Time:

1 Barbell Thruster 40/27,5

3 Burpees ov. the Bar

5 Pull Ups



SAMSTAG 01.07.2023


TEAM-WORKOUT


STRENGTH


Deadlift

7-7-7

5-5

3


WORKOUT


80 Back Squats 60/40

60 cal Row

40 Push Press or Push Jerk 60/40

250m Run (each)


80 Front Squats 40/27,5

60 cal Row

40 Push Press or Push Jerk 40/27,5

250m Run (each)


80 Overhead Squats 35/25

60 cal Row

40 Push Press or Push Jerk 35/25

250m Run (each)


TC: 40'



SONNTAG 02.07.2023


FREE GYM!


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