WORKOUT KW31
- Dominik Bubenicek
- 29. Juli 2019
- 1 Min. Lesezeit
MONTAG 29.07.2019
CROSSFIT
STRENGTH
5-5-5-5-5
Paused Squats
GRIP STRENGTH
10“ EMOM
Even: 30‘ Hang
Odd: 10 Plate Flips
WOD – 12“ AMRAP
2-4-6-8-…
Push Press 50/35
T2B
Box Jump Overs
CF-ENDURANCE
WOD – 2RFT
Run a Tullnbachround ;)
150 Double Unders
50 Burpees
Run a Schinnerlround
100 Double Unders
35 Burpees
Run 3 Boxrounds
50 Double Unders
20 Burpees
DIENSTAG 30.07.2019
CROSSFIT
SKILL/STRENGTH
Power Clean
5-5-5-5-5
STRENGTH 10' E2MOM
12 Push Press
WOD - 8' AMRAP
8 DB Burpees 20/15
4 C2Bs
MITTWOCH 31.07.2019
CROSSFIT
STRENGTH
Pull Ups (weighted if possible)
8-8-8-8
WOD – 15‘ AMRAP
20 Double Unders + 1 Front Squat 70/50
20 Double Unders + 2 Front Squats 70/50
20 Double Unders + 3 Front Squats
*Add 1 Front Squat every RND, Score = # of Front Squats
CORE WOD – 4RNDs
10 Hollow Rocks
10 V-Ups
10 Double Crunch
10sec Hollow Hold
1‘ Rest
CF-SKILLS & GYMNASTICS
- T2B Progression
o Beat Swings
o Swing Lever
o Knee Raises
o Knee to Chest
o T2B
WOD – for Time 1-10
T2B
Box Jumps
DONNERSTAG 01.08.2019
CROSSFIT
STRENGTH
4 x 10/10 Split Squats
*AMRAP Leg Raises betw. Sets
(use a Box and a D-Ball)
120" Rest
WOD - 21-15-9
Deadlift 100/70
DB Push Press 20/15
STRENGTH CLUB
STRENGTH A
Weighted Pull Ups
3-3-3-3-3-3-3
STRENGTH B
Find your 3RM Thruster [cap 10']
WOD - 12min E3MOM
3 heavy Thrusters
1 Rope Climb
FREITAG 02.08.2019
CROSSFIT
STRENGTH
Bench Press
5 x 12
90" Rest
WOD - 20' EMOM
0. Row 15/12cal
0. Alt. DB-Curls 10/Arm
0. Suitcase Lunges 8/Leg
0. 12-15 GHD-Sit Ups
0. 20-30 Ring/TRX Rows
CF-ENDURANCE
WOD A - Row a 3K [cap 15']
WOD B - Ski a 3K [cap 15']
WOD C - Run a 3K [cap 20']
*first complete WOD A & B
*3' Rest betw WODs
SAMSTAG 03.08.2019
TEAM WORKOUT
STRENGTH
15' E3MOM
10 Deadlifts @ BW
15T2B
WOD - for Time in Teams of 2
21-15-9
Sync. Goblet Squats
alt. Burpees over the Partner
into 2 RNDs 0f
300m BD-Carry (I go - you go)
600m Run
into 21-15-9
Sync. Wall Balls 10/6
Alt. Box Jumps
*20m sync. DB-Suitcase Lunges betw. RNDs
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