MONTAG 18/07/2022
CROSSFIT
PUMPING IRON MONDAY
STRENGTH
A: Back Squat
A1: 3 x 6 @75-80%
A2: 1 x max reps @80% of A1
B: Strict Press
B1: 3 x 6 @75-80%
B2: 1 x max reps @80% of B1
C: 10' EMOM
10-15 Wall Balls 10/6
FINISHER
TABATA x 4
Rower Pike Ups
Side Plank K2E‘s right
KB-Leg Lift Overs
Side Plank K2Es left
DIENSTAG 19/07/2022
CROSSFIT
WARM UP & SKILL
Power Clean
STRENGTH
12' E2MOM
3 Deadlifts
4 Hang Power Cleans
5 Font Squats
WORKOUT
20' AMRAP
1 RND of
150m Run
21 Deadlifts 60/40
300m Run
15 Deadlifts 80/55
450m Run
9 Deadlifts 100/70
*Row = 200m, 350m, & 500m
Immediately into: Max RNDs of "CINDY" in rem. time!
*Score = Total RNDs of Cindy
CF-INTERMEDIATE
WARM UP & SKILL
Power Clean
STRENGTH
10' E2MOM
3 Deadlifts
4 Hang Power Cleans
5 Font Squats
WORKOUT
15' AMRAP
1 RND of
150m Run
15 Deadlifts
300m Run
9 Deadlifts
450m Run
6 Deadlifts
*Row = 200m, 350m, & 500m
Immediately into: Max RNDs of "CINDY" in rem. time!
*Score = Total RNDs of Cindy.
MITTWOCH 20/06/2022
CROSSFIT
CARDIO
A: 15' to get as far as possible
10 DB-Snatches 17,5/12,5
1K Ski
20 DB-Snatches 17,5/12,5
750m Ski
30 DB-Snatches 17,5/12,5
500m Ski
40 DB-Snatches 17,5/12,5
250m Ski
50 DB-Snatches 17,5/12,5
5' rest
15' to get as far as possible
10 Wall Balls 8/4
1K Row
20 Wall Balls 8/4
750m Row
30 Wall Balls 8/4
500m Row
40 Wall Balls 8/4
250m Row
50 Wall Balls 8/4
COOL DOWN
DONNERSTAG 21/06/2022
CROSSFIT
STRENGTH
A: Bench Press
A1: 3 x 6-8
A2: max reps @80% of A1
B: (Weighted) Pull Ups
4 x 5
WORKOUT
For time..
60 T2B
*Every time you break
30 Push Ups
CF-INTERMEDIATE
STRENGTH
A: Bench Press
A1: 3 x 6-8
A2: max reps @80% of A1
B: (Weighted) Pull Ups
4 x 5
WORKOUT
For time..
50 K2E
*Every time you break
15 Push Ups
FREITAG 22/06/2022
18:00 und 19:00 Uhr Stunde wird auf eine Einheit zusammengelegt!
CROSSFIT
"MURPH CHALLENGE"
Einzeln oder in Teams
For time..
1.6K Run
100 Pull Ups
200 Push Ups
300 Air Squats
1.6K Run ins Aubad zum Abkühlen
Grillen ab 20:00 Uhr - Infos folgen
SAMSTAG 23/07/2022
KEIN FUN DAY!!
SONNTAG 24/07/2022
FREE GYM!
Opmerkingen