MONTAG 03.07.2023
CROSSFIT
STRENGTH
4 Rounds
12-15 DB-Push Press
12-15 T2B
2' rest
WORKOUT
18' E3MOM
10 cal. Row/Ski
10 American KB Swings 24/16
10 Wall Balls 10/6
10 Push Ups
DIENSTAG 04.07.2023
CROSSFIT
STRENGTH
OH-Squat
5-5-5-5-5
WORKOUT
30 Hang Power Cleans 40/27,5
30 Double Unders
30 Push Ups
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Hang Power Cleans 50/35
30 Double Unders
30 Box Jumps 24/20"
30 Double Unders
30 Push-Ups
30 Double Unders
30 Hang Power Cleans 60/40
TC: 20'
CF-INTERMEDIATE
STRENGTH
OH-Squat
5-5-5-5-5
WORKOUT
20 Hang Power Cleans 25/17,5
20 Double Unders
20 Push Ups
20 Double Unders
20 Box Jumps 24/20""
20 Double Unders
20 Hang Power Cleans 32,5/22,5
20 Double Unders
20 Box Jumps 24/20""
20 Double Unders
20 Push-Ups
20 Double Unders
20 Hang Power Cleans 40/27,5
TC: 14'
MITTWOCH 05.07.2023
CROSSFIT
STRENGTH
Deadlift
3-3-3-3-3-3-3
WORKOUT
15' to get as far as possible...
1-2-3-4-5-6-7-8-9-10
Devil Press 20/15
150m Run
DONNERSTAG 06.07.2023
CROSSFIT
WORKOUT
10 Deadlifts 80/55
20 cal. of choice
10 Deadlifts 80/55
30 Pull Ups
20 cal. of choice
10 Deadlifts 80/55
400m Run
30 Pull Ups
20 cal. of choice
10 Deadlifts 80/55
50 DB Bench Press 20/15
400m Run
30 Pull Ups
20 cal. of choice
10 Deadlifts 80/55
60 Sit Ups
50 DB Bench Press 20/15
400m Run
30 Pull Ups
20 cal. of choice
10 Deadlifts 80/55
TC: 40'
CF-INTERMEDIATE
WORKOUT
7 Deadlifts
14 cal. of choice
7 Deadlifts 80/55
20 Pull Ups
14 cal. of choice
7 Deadlifts
250m Run
20 Pull Ups
14 cal. of choice
7 Deadlifts
35 DB Bench Press
250m Run
20 Pull Ups
14 cal. of choice
7 Deadlifts
40 Sit Ups
35 DB Bench Press
250m Run
20 Pull Ups
14 cal. of choice
7 Deadlifts 80/55
TC: 30'
FREITAG 07.07.2023
CROSSFIT
STRENGTH
Bench Press
5-5-5-5-5
WORKOUT
10-20-30-40-50
Barbell Thrusters 20/15
150m-150m-150m-150m-150m
Run
10-10-10-10-10
T2B
TC: 20'
SAMSTAG 08.07.2023
TEAM-WORKOUT
STRENGTH
Front Squat
5-5-5-5
Back Squat
4-4-4-4-4
WORKOUT
0-2min.
30/20 cal. of choice
2-4min.
30 Hang Power Snatches 35/25
4-6min.
30 burpees
6-8min.
30 Power Clean and Jerks 35/25
8-10min.
30 Pull Ups
Rest 2' repeat for 3 total rounds!
SONNTAG 09.07.2023
FREE GYM!
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