WORKOUT KW31

MONTAG 01/08/2022


CROSSFIT


STRENGTH: Deadlift


A: Work up to a heavy set of 3-5

(cap 12')


2-3' rest..


B: Max reps @80% of A


WORKOUT


For time..


50 KB-Russian Swings 24/16

6 BB-Step Ups 40/25

40 Push Ups

12 BB-Step Ups 40/25

30 Wall Balls 10/6

18 BB-Step Ups 40/25

20 Burpees

24 BB-Step Ups 40/25

10 HSPUs

30 BB-Step Ups 40/25


Cap 20'



DIENSTAG 02/08/2022


CROSSFIT


STRENGTH: Front Squat


A: Work up to a heavy set of 3-5

(cap 12')


2-3' rest..


B: Max reps @80% of A


C: 10' EMOM

even: 10-8-6-4-2 strict T2B

odd: 30'' Handstand Hold (free if possible)


WORKOUT


For time..


4 x 3' AMRAP


20 Heavy Goblet Squats

Max. cal. Row/Ski or Bike

90'' rest betw. AMRAP´s


Score = total cal´s!



CF-INTERMEDIATE


STRENGTH: Front Squat


A: Work up to a heavy set of 3-5

(cap 12')


2-3' rest..


B: Max reps @80% of A


C: 10' EMOM

even: 10-8-6-4-2 strict T2B/K2E

odd: 20-30'' Handstand Hold


WORKOUT


For time..


3 x 3’ AMRAP


20 Heavy Goblet Squats

Max. cal. Row/Ski or Bike

90'' rest betw. AMRAP´s


Score = total cal´s!



MITTWOCH 03/08/2022


CROSSFIT


WORKOUT


"BARBARA" 5 RFT


20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3' rest



DONNERSTAG 04/08/2022


CROSSFIT


STRENGTH


A: Weighted Pull Ups

5 x 3-5


B: DB Bench Press

4 x 8-10


C: DB-Seal Rows

3 x 10-12


WORKOUT


12' to finish..


250m Run

6 C&J´s 40/25

500m Row/Ski

6 C&J´s 50/35

500m Row/Ski

6 C&J´s 60/45

250m Run



CF-INTERMEDIATE


STRENGTH

A: (Weighted) Pull Ups

5 x 3-5


B: DB Bench Press

3 x 8-10


C: DB-Seal Rows

3 x 10-12


WORKOUT


12' to finish..


150m Run

6 C&J´s 35/25

300m Row/Ski

9 C&J´s 35/25

300m Row/Ski

12 C&J´s 35/25

150m Run



FREITAG 05/08/2022


"PUMPING CARDIO HARDIO"


WORKOUT


On a 40' running Clock..


00:00 - 20:00min - easy Row

*At min. 5, 10, 15 an 20 get off the rower and do..


8 KB-Inclined Bench Press

10 90/90 KB-Horn Tricep Extensions

12 Push Ups (on KB´s if possible)


20:00 - 40:00min - easy Ski

at min. 25, 30, 35 and 40 get off the Ski Erg an do..


8 KB Floor Press

12 Tall Kneeling KB-Horn Grip Curls

20 Med. Ball Russian Twists 4/6kg



SAMSTAG 06/08/2022


FUN DAY


STRENGTH: Bench Press


A: Work up to a heavy set of 3-5

(cap 12')


2-3' rest..


B: Max reps @80% of A


WORKOUT


"SAMAN" 8 RFT


13 Deadlifts 80/55

17 Wall Balls 10/6

400m Run


*Scaled = in teams of 2!



SONNTAG 07/08/2022


FREE GYM!