WORKOUT KW30

PUMPING IRON MONDAY 25/07/2022


STRENGTH


A: 10' E2MOM

8-10 Seated DB-Strict Press (use a bench)


B: 10' E2MOM

10-12 BB-High Pulls


C: 10' E2MOM

even: 3-5 strict T2B or 5-7 strict K2E´s

odd: 1-3 Wall Climbs


FINISHER


TABATA x 3 RNDs

- Flutter Kicks

- BB-Curls

- Russian Twists (Bodyweight)

- Bench Dips



DIENSTAG 26/07/2022


17:00 KLASSE ENTFÄLLT


SKILL/STRENGTH


A: OH-Squat


B: Snatch


*Advanced athletes do:


A: OH-Squat

5 x 5-7


B: Snatch

3-3-2-2-1-1-1


WORKOUT


For time..


3 RNDs

5 Wall Balls 10/6

3 Hang Power Snatches 45/30

15 Sit Ups


immediately into..


2 RNDs

10 Wall Balls 10/6

6 Hang Power Snatches 45/30

30 Sit Ups


immediately into..


1 RND of

15 Wall Balls 10/6

9 Hang Power Snatches 45/30

45 Sit Ups


Cap 18'



MITTWOCH 27/07/2022


STRENGTH

14' EMOM

odd: 7-6-5-4-3-2-1 Push Press

even: 1-2-3-4-5-6-7 Strict Pull Ups


WORKOUT


For time..


10-25-10

T2B

Thrusters

Burpees over the Bar



DONNERSTAG 28/07/2022


CROSSFIT


CARDIO HARDIO


45' to get as far as possible..


500m Run

25 Air Squats

400m Run

20 Air Squats

300m Run

15 Air Squats


5 RNDs of

50 Single Unders

5 Wall Balls 8/4


500m Row

25 Push Ups

400m Row

20 Push Ups

300m Row

15 Push Ups


5 RNDs of

50 Single Unders

5 T2B


500m Ski

25 Sit Ups

400m Ski

20 Sit Ups

300m Ski

15 Sit Ups


5 RNDs of

50 Single Unders

5 Burpee Box Jumps



CF-INTERMEDIATE


CARDIO HARDIO


45' to get as far as possible..


300m Run

20 Air Squats

250m Run

15 Air Squats

150m Run

10 Air Squats


3 RNDs of

50 Single Unders

5 Wall Balls


300m Row

20 Push Ups

250m Row

15 Push Ups

150m Row

10 Push Ups


3 RNDs of

50 Single Unders

5 T2B/K2E


300m Ski

20 Sit Ups

200m Ski

15 Sit Ups

150m Ski

10 Sit Ups


3 RNDs of

50 Single Unders

5 Burpee Box Jumps



FREITAG 29/07/2022


CROSSFIT


STRENGTH


A: Bench Press

4 x 6-8


B: 12' E2MOM

3-5 Hang Power Snatches


WORKOUT


10 RFT


3 Devil Press 22,5/15

6 Wall Balls 10/6

18 Double Unders


Cap 20'



SAMSTAG 30/07/2022


FUN DAY


STRENGTH


A: Back Squat

5 x 5


B: Strict Press

5 x 5


WORKOUT


A: 12' to find your 3RM Deadlift


Into..


21-15-9

Deadlifts @70% of 3RM

Box Jumps


into...


15-12-9

Hang Power Cleans @60% of your 3RM

Burpees


into...


9-6-3

Clean & Jerks @50% of your 3RM

HSPUs



SONNTAG 31/07/2022


FREE GYM!