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!