MONTAG 22.07.2019
CROSSFIT
STRENGTH
10 RNDs NOT for Time
7 close stance DB-Squats
7 T2B
WOD – for Time
80 Lunges
80 Box Step ups
80 Air Squats
FINISHER
50-30-20
unbroken KB-Swings
*work as heavy as possible
CF-ENDURANCE
WOD A – for Time
300m Run
30 Wall Balls 10/6
300m Run
20 Wall Balls 10/6
300m Run
10 Wall Balls 10/6
WOD B – for Time
300m Ski
30 Deadlifts 70/50
300m Ski
20 Deadlifts 70/50
300m Ski
10 Deadlifts 70/50
WOD C – for Time
300m Row
30 Push Press 40/25
300m Row
20 Push Press 40/25
300m Row
10 Push Press 40/25
*12min Cap/WOD
*5min Rest betw. WODs
DIENSTAG 23.07.2019
CROSSFIT
STRENGTH
Bench Press
10-10-10-10-10
*10/10 High Plank KB Rows betw. Sets
WOD – 3 RFT
300m Run
15 Push Press
15 KB-Russian Swings
MITTWOCH 24.07.2019
CROSSFIT
STRENGTH
Push Complex 5 RNDs of
5 Strict Press
5 Push Press
WOD – 4RFT
30m KB-Front Rack Carry
15cal Row/Ski
15 KB Snatches 24/16 (1 RND L. – 1 RND R.)
CF-SKILLS & GYMNASTICS
SKILL
- Double Unders
- Pistol Squats
- Handstand Hold/Walk
WOD – 8min AMRAP
3/3 Pistols
5m Handstand Walk
DONNERSTAG 25.07.2019
CROSSFIT
WOD A - 10 RNDs NOT for Time
5cal Ski
5cal Row
5 Deadlifts 100/70
WOD B – 3 Sets of
20 Single Arm DB-Bench Press L.
20 Single Arm DB-Bench Press R.
1min Rest
FINISHER
TABATA
1) Single Leg V-Ups
2) Dual Leg Lift Overs
STRENGTH CLUB
STRENGTH A
High Plank KB-Rows
4 x 12/12
STRENGTH B
Negative Floor Press
4 x 12
STRENGTH C
GHD-Back Extensions
4 x 15
FREITAG 26.07.2019
CROSSFIT
STRENGTH
Banded Hip Thrusts
5 x 12
WOD – “FRAN“ 12-15-9 for Time
Thrusters 42,5/30
Pull Ups
CF-ENDURANCE
WOD A – 15min easy Row
WOD B – 21-15-9
Box Jumps
Deadlifts 100/70
*30 Push Ups betw. RNDs
WOD C – 15min easy Ski
*5min Rest betw. WODs
SAMSTAG 27.07.2019
TEAM WORKOUT
STRENGTH
Reverse Lunges
5 x 16
WOD – fot Time in Teams of 2 (Synchro)
300m Run
100 Burpees
300m Run
80 Wall Balls
300m Run
60 Deadlifts
300m Run
40 Front Squats
300m Run
20 Push Press
300m Run
SONNTAG 28.07.2019
FREE TRAINING!
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