MONTAG 15.07.2019
CROSSFIT
STRENGTH A
Split Squats
4 x 12/12
STRENGTH B
4 x 20m heavy DB-Suitcase Lunges
WOD - for Time [cap 10min]
Buy in - AMRAP Push Ups
into 2RNDs of
30 DB Power Cleans 22,5/17,5
60 Double Unders
FINISHER
50 unbroken KB-Russian Swings
as heavy as possible
CF-ENDURANCE
WOD A - AFAP [cap 15min]
2000m Row
*every 90sec. - 2 Goblet Squats
*add 2 Burpees every RND!
WOD B - AFAP [cap 15min]
2000m Ski
*every 90sec. - 2 Burpees
*add 2 Burpees every RND!
WOD C - for Time [cap 10min]
100 Med Ball Cleans
DIENSTAG 16.07.2019
CROSSFIT
WOD - 6 Sets of
500m Row/Ski
20 unbroken Wall Balls
4-7 unbroken Bar Mus or C2B Pull Ups
3min Rest betw. Sets
MITTWOCH 17.07.2019
CROSSFIT
STRENGTH
Deadlift
12-12-8-6-4-2
WOD - for Time "Daniel"
50 Pull Ups
400m Run
21 Thrusters 42,5/30
800m Run
21 Thrusters 42,5/30
400m Run
50 Pull Ups
CF-SKILLS & GYMNASTICS
SKILL
- Double Under
- Clean
- Push Jerk
WOD - for Time
15-12-9-6
Clean & Jerks 30/25
Burpees over the Bar
*30 Double Unders betw. RNDs
DONNERSTAG 18.07.2019
CROSSFIT
STRENGTH
Strict Press
15-15-15-15
AMRAP lat. Raises betw. Sets
WOD -for time [cap 25min]
100 Wall Balls
*every time you break
5 Pull Ups
10 Push Ups
15 Air Squats
STRENGTH CLUB
STRENGTH A
Back Squat
Find your 1RM
STRENGTH B
Weighted Dips
5-5-5-5-5
FINISHER
2 RNDs
20 Sit Ups
20 T2B
20 Slam Balls
FREITAG 19.07.2019
CROSSFIT
STRENGTH
Bent over Rows
12-12-12-12
AMRAp Push Ups betw. Sets
WOD - 3 x 3min AMRAP
3 Burpee Box Jumps
6 Power Devil Press 20/15
9 T2B
*2min Rest betw. WODs
CF-ENDURANCE
WOD - for Time in Teams of 2 [cap 50min]
200 Wall Balls
2000m Row
150 Burpees
2000m Ski
100 Push Ups
2000m Row
50 Pull Ups
2000m Ski
SAMSTAG 20.07.2019
OUTDOOR TEAM WORKOUT
WOD A – run a 3K with Med Ball
(one Med Ball per Team)
WOD B - 40min EMOM in Teams of 2
1) 12/9cal Ski Erg
2) 5 Tire Flips
3) 20m Sled Push
4) 40sec Battling Ropes
5) 12/9cal Row
6) 8 DB-Burpees 20/15
7) 20 Russian KB-Swings 24/16
8) Rest
SONNTAG 21.07.2019
FREE TRAINING!
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