MONTAG 17/01/2022
CROSSFIT
STRENGTH
Push Complex week 2
(+ 3-5% of last week)
12' E3MOM
2 Strict Press
3 Push Press
4 Push Jerks
WORKOUT
4 x 2' AMRAP
10/7cal Row/Ski
10 T2B
Max Push Press 40/25
Score = total Push Presses!
DIENSTAG 18/01/2022
CROSSFIT
STRENGTH
Every 2:30 x 6 RNDs
250m Row/Ski
3 Power Snatches (climbing in weight)
*start @ ~30% of your 1RM
WORKOUT
For time
30-20-10
American Swigs 24/16
15 Pull Ups
30 Double Unders
immediately into:
10-20-30
American Swings 24/16
15 HSPUs
30 Double Unders
Cap 20'
CF-INTERMEDIATE
STRENGTH
Every 2:30 x 4 RNDs
250m Row/Ski
3 Power Snatches (climbing in weight)
*start @ ~30% of your 1RM
WORKOUT
For time
20-15-10
American Swigs
10 Pull Ups
20 Double Unders
immediately into:
10-15-20
American Swings
10 HSPUs
20 Double Unders
MITTWOCH 19/01/2022
CROSSFIT
SKILL
- Kipping Pull Up/Muscle Up
WORKOUT
16' EMOM
min 1: Max Bar Muscle Ups/Pull Ups
min 2: Max Sit Ups
min 3: Max Box Jumps
min 4: Rest
DONNERSTAG 20/01/2022
STRENGTH: 4 Super Sets
4 x 6-8 Back Squats
12-15 Hanging Knee Raises
2' rest
WORKOUT
15' AMRAP
10 DB-Bench Press 22,5/12,5
250m Row
15 Wall Balls 10/6
250m Run
CF-INTERMEDIATE
STRENGTH: 3 Super Sets
4 x 6-8 Back Squats
8-12 Hanging Knee Raises
2' rest
WORKOUT
10' AMRAP
8 DB-Bench Press 22,5/12,5
200m Row
10 Wall Balls 10/6
150m Run
FREITAG 21/01/2022
CROSSFIT
STRENGTH
Every 90'' x 12 RNDs
3 Hang Power Cleans
4 Front Squats
5 Burpees
*Increase weight
10' AMRAP
7 T2B
21 Double KB-Russian Swings 2 x 16/12
7 T2B
21 Feet anchored on KB
SAMSTAG 22/01/2022
FUN DAY
STRENGTH 4 Super Sets
6-8 Deadlifts
1' Weighted Tall Plank
WORKOUT
2RFT, in teams of 2
(one person works at a time)
200 Double Unders
50 OH-Squats 40/25
50 Pull Ups or 30 Bar Muscle Ups
1,5K Run (in 150m intervals)
*I go, you go!
SONNTAG 23/01/2022
FREE GYM!
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