MONTAG 08.07.2019
CROSSFIT
STRENGTH
Bent over Row DB
12/12-12/12-12/12-12/12
WOD - for time 30-20-10
Wall Balls 10/6
Pull ups
Deadlifts 80/60
CF-ENDURANCE
4 x 10min EMOM
1) 12/10 cal Bike
2) 10 DB Deadlifts
3) 10 Slamballs 20/10
4) 12/10 cal Ski
5) Alap Hollow Hold
6) 8 Burpee Box jump overs
7) 12/10 cal Row
8) 10 strict pull ups
9) 10 Ghd sit ups
10) 10 Wall Balls 10/8
*3 min Rest betw.RNDs
DIENSTAG 09.07.2019
CROSSFIT
STRENGTH
OH-Squats
8-8-6-6-4-4-2
WOD – 5RFT
30 Dus
20 T2B
10 HSPU
MITTWOCH 10.07.2019
CROSSFIT
STRENGTH
18min E3MOM
3 Deadlifts @90% of 1RM
WOD – for Time
10-9-8-7-6-5-4-3-2-1
DB Thrusters 25/17,5
C2B-Pull Ups
CF-SKILLS & GYMNASTICS
SKILL
- Rope Climb
- Wall Balls
WOD – 10min EMOM
Even: 1-3 Rope Climbs
Odd.: 8-15 Wall Balls
DONNERSTAG 11.07.2019
YOGA 19:00 Uhr
CROSSFIT
STRENGTH/SKILL
Sled Push / Pull
WOD – 15min AMRAP
3 KB-American Swings
3 Hand release Push ups
6 KB-American Swings
6 Hand release Push ups
9 KB-American Swings
9 Hand release Push ups
usw…
STRENGTH CLUB
STRENGTH A
DB Pull Overs
8-8-8-8
STRENGTH B
Alt. DB Bench Press
10-10-10-10
STRENGTH C
BB Bent over Row
12-12-12-12
FREITAG 12.07.2019
CROSSFIT
STRENGTH
Hip Thrusts
10-8-8-6-6-4-2
WOD - for Time
50 wall Ball shots 10/6
Then 2 Rnds of
15 Burpee Box Jump overs
20 DB Snatches 22,5/17,5
CF-ENDURANCE
WOD A - 12 min Amrap
2-4-6-8-10...
cal Ski
T2B
Burpee Box Jump Overs
Rest 5 min
WOD B - 12 min AMRAP
2-4-6-8-10...
Row for Distance (x*50=meter 100-200-300…)
DB Ground to OH 15/10
DB OH Walking Lunges
SAMSTAG 13.07.2019
TEAM WORKOUT
STRENGTH
EMOM 15 min
1) 5-8 sHspu
2)5-10T2B
3)30-45 sec Arch hold
WOD - in Teams of 3
(One Partner works 2 Partners rest)
Amrap 10 min each Exercise
2 min Rest betw Exercises
- Tyre Flip
- 25m Sled Push
- Cal Ski
- Kb Swings Russian
- Cal Air Bike
Score Total numbers of reps of each Team
SONNTAG 14.07.2019
FREE TRAINING
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