WORKOUT KW28

MONTAG 12/07/2021


STRENGTH


A: 10' EMOM

6 KB-Seesaw Press

B: 10' EMOM

5-10 Push Ups

*not weighted - focus on technique!


WOD: 12' AMRAP

6 DB-Burpees 20/15

12 Wall Balls 10/6

18 Double Unders

DIENSTAG 13/07/2021


STRENGTH

A: Front Squats

6 x 6 @60-70%

*focus on technique


B: OH-Squat

Work up to your WOD-weight in 7'


WOD: 5 RFT

7 Heavy OH-Squats

5 Strict Pull Ups

150m Run

MITTWOCH 14/07/2021

*Bitte Laufschuhe mitbringen!!


ENDURANCE: Not for time

3K Row

2K Run (Box-Taverne-Box)

3K Ski

Cool down..

DONNERSTAG 15/07/2021


SKILL: Turkish Get Up [12' cap]


STRENGTH: 4 super sets

8 Bench Press @60-70%

1/1 Turkish Get Up


WOD: 3 x 3' EMOM - AMRAP

min 1: Double Unders

min 2: Wall Balls 8/6

min 3: T2B/K2E

2' rest

FREITAG 16/07/2021


STRENGTH: Deadlift

6-6-6 @60%

4-4-4 @70%

2-2-2 @80

WOD: 21-15-9 for time

HP-Snatches 40/30

Bar facing Burpees

SAMSTAG 17/07/2021

*Bitte Laufschuhe mitbringen!!


STRENGTH: 4 super sets

8 Strict Press

AMRAP-Strict Pull Ups


WOD: in teams of 2


Buy in: 300 Double Unders

*I go - you go 50/50

Into: 300 Wall Balls 8/6

*I go - you go 50/50

*E2MOM: 3 Deadlifts 80/50 p.P.


Buy out: 10 x 150m AFAP

*I go - you go 50/50



SONNTAG 18/08/2021


FREE GYM!