top of page

WORKOUT KW28

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!

 
 
 

Aktuelle Beiträge

Alle ansehen
WORKOUT KW17

Welcome to April! This month, we’ll focus on building endurance and stamina. MONTAG 21.04.2025 FREE GYM! DIENSTAG 22.04.2025 WORKOUT...

 
 
 
WORKOUT KW16

Welcome to April! This month, we’ll focus on building endurance and stamina. MONTAG 14.04.2025 WORKOUT 5 rounds for time: 15 toes-to-bars...

 
 
 
WORKOUT KW15

Welcome to April! This month, we’ll focus on building endurance and stamina. MONTAG 07.04.2025 WORKOUT For time: 30 box jumps (61/76 cm)...

 
 
 

Comments


bottom of page