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!