PUMPING IRON MONDAY 11/07/2022
STRENGTH
A: DB-Inclined Bench Press
4 x 6
*Superset: Max reps Inverted Rows
B: BB-High Pulls
3 x 10-12
*Superset: Max. reps Banded Tricep Extensions
C: Weighted Knee Tucks
4 x 10-12
*Superset: 10/10 Side Plank K2E´s
FINISHER
10' EMOM
5 Dips
10 BB-Curls
DIENSTAG 12/07/2022
CROSSFIT
SKILL: Squat Clean
STRENGTH: 12' E2MOM
3-5 Squat Cleans
WORKOUT
14' AMRAP
6 Burpees over the Bar
3 Squat Cleans (Weight by Coach!)
18 Double Unders
*E2MOM: 7 T2B
CF-INTERMEDIATE
SKILL: Squat Clean
STRENGTH: 12' E2MOM
5 Squat Cleans
WORKOUT
10' AMRAP
3 Burpees over the Bar
3 Squat Cleans (Weight by Coach!)
12 Double Unders
*E2MOM: 5 T2B
MITTWOCH 13/07/2022
CROSSFIT
CARDIO HARDIO
A: "ANNIE"
50-40-30-20-10
Double Unders
Sit Ups
3' rest
B: "HELEN" - 3 RFT
400m Run
21 KB-American Swings
12 Pull Ups
5' rest
C: "KAREN" - For time...
150 Wall Balls 10/6
DONNERSTAG 14/07/2022
CROSSFIT
STRENGHT
A: Paused Back Squats
6 x 3
B: BB-Calf Raises
3 x Max reps
WORKOUT
For time…
21 Deadlifts 40/30
15 Hang Power Cleans 40/30
9 Push Jerks 40/30
500m Row
15 Deadlifts 50/35
9 Hang Power Cleans 50/35
6 Push Jerks 50/35
500m Ski
9 Deadlifts 60/40
6 Hang Power Cleans 60/40
3 Push Jerks 60/40
Cash out: 150 Double Unders
Cap: 18'
CF-INTERMEDIATE
STRENGHT
A: Paused Back Squats
5 x 3
B: BB-Calf Raises
3 x Max reps
WORKOUT
For time…
15 Deadlifts 30/20
12 Hang Power Cleans 30/20
9 Push Jerks 30/20
350m Row
12 Deadlifts 35/25
9 Hang Power Cleans 35/25
6 Push Jerks 35/25
350m Ski
9 Deadlifts 40/30
6 Hang Power Cleans 40/30
3 Push Jerks 40/30
Cash out: 100 Double Unders
Cap: 18'
FREITAG 15/07/2022
CROSSFIT
STRENGTH
Bent over Rows
4 x 10-12
*Super Set with: Max. Banded Pull Downs
WORKOUT
For time...
21 T2B
21 Wall Balls 10/6
7 Hang Power Cleans 70/45
15 T2B
15 Wall Balls 10/6
5 Hang Power Cleans 80/50
9 T2B
9 Wall Balls 10/6
3 Hang Power Cleans 90/55
SAMSTAG 16/07/2022
OUTDOOR SPEZIAL
09:00-11:00 Uhr
Externe Teilnehmer willkommen!
(€15,00 p.P.)
SONNTAG 17/07/2022
FREE GYM!