MONTAG 06.07.2020
CROSSFIT
STRENGTH
Reverse Front Rack Lunges
5x6/6
WOD: 4 Rounds of
1‘ AMRAP DB-Thrusters
1‘ AMRAP Double Unders
1‘ AMRAP Sit Ups
1‘ Rest
CF-INTERMEDIATE
STRENGTH
Reverse Front Rack Lunges
5x6/6
WOD: 3 Rounds of
1‘ AMRAP DB-Thrusters
1‘ AMRAP Double Unders
1‘ AMRAP Sit Ups
2‘ Rest
DIENSTAG 07.07.2020
CROSSFIT
WOD: 40 RFT [cap 50‘]
1 Strict Pull Up
2 Squat Clean & Jerks @50% of 1RM
3 Burpees
MITTWOCH 08.07.2020
CROSSFIT
STRENGTH: 16‘ E2MOM
4 Deadlifts
*Start with ~65% of your 1RM and work up to ~80-85%!
WOD: 2 RFT [cap 25‘]
60 Wall Balls 10/6
40 Alt. DB-Snatches 22,5/15
20 C2B Pull Ups
CF-INTERMEDIATE
STRENGTH: 16‘ E2MOM
4 Deadlifts
*Start with ~65% of your 1RM and work up to ~80-85%!
WOD: 2 RFT [cap 25‘]
40 Wall Balls 6/4
30 Alt. DB-Snatches
20 Pull Ups/Inverted Rows/Ring Rows
DONNERSTAG 09.07.2020
CROSSFIT
SKILL: Turkish Get Up
ENDURANCE
WOD A: for time
Buy in: 50 Double Unders
into 8 RNDs of 150m Row (AFAP)
30‘ Rest
Buy out: 50 Double Unders
3‘ Rest
WOD B: for time
Buy in: 50 Double Unders
into 8 RNDs of 150m Ski (AFAP)
30‘ Rest
Buy out: 50 Double Unders
CF-INTERMEDIATE
SKILL: Turkish Get Up
ENDURANCE
WOD A: for time
Buy in: 25 Double Unders
into 8 RNDs of 100m Row (AFAP)
30‘ Rest
Buy out: 25 Double Unders
3‘ Rest
WOD B: for time
Buy in: 25 Double Unders
into 8 RNDs of 100m Ski (AFAP)
30‘ Rest
Buy out: 25 Double Unders
FREITAG 10.07.2020
CROSSFIT
STRENGTH: 10 RNDs on every 90‘‘
10 Goblet Squats 40/30
WOD: for Time
1 RND of
30 Push Ups
30 Burpees
30 DB-Push Press 17,5/12,5
into 3 RNDs of
10 Push Ups
10 Burpees
10 DB-Push Press 17,5/12,5
into 6 RNDs of
5 Push Ups
5 Burpees
5 DB-Push Press 17,5/12,5
SAMSTAG 11.07.2020
FUN DAY
STRENGTH A: 6 Supersets of
8 Bench Press
8 Pull Ups
STRENGTH B: DB-Seal Row
5x8
WOD: for time in teams of 2
60cal Row
120 Deadlifts 50/30
100 Burpees over the Bar
80 Front Squats 50/30
60 S2OH 50/30
40 Sumo DL-High Pulls 50/30
20 Thrusters 50/30
*I go – you go!
SONNTAG 12.07.2020
FREE GYM!