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!