WORKOUT KW30

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!