WORKOUT KW31

MONTAG 31.07.2023

CROSSFIT

STRENGTH

Back Squat

5-5-5-5-5

WORKOUT

4' AMRAP

30 Wall Balls 10/6

20 American Swings 24/16

Max Pull Ups in rem. time...

1' rest...

4' AMRAP

30 American Swings 24/16

20 Pull Ups

Max Wall Balls 10/6 in rem. time...

1' rest...

4' AMRAP

30 Pull Ups

20 Wall Balls 10/6

Max American Swings 24/16 in rem. time...

1' rest...

4' AMRAP

Choose any rep scheme you like to get the most reps possible. The only rule is that you must use all 3 movements :)

DIENSTAG 01.08.2023

CROSSFIT

STRENGTH

Bent over Row

5 x 6-8

WORKOUT

For Time:

100 Double Unders

50 Sit Ups

25 Hang Power Cleans 40/30

80 Double Unders

40 Sit Ups

20 Hang Power Cleans 50/35

60 Double Unders

30 Sit Ups

15 Hang Power Cleans 60/40

40 Double Unders

20 Sit Ups

10 Hang Power Cleans 70/45

20 Double Unders

10 Sit Ups

5 Hang Power Cleans 80/50

TC: 20'

CF-INTERMEDIATE

STRENGTH

Bent over Row

5 x 6-8

WORKOUT

For Time:

80 Double Unders

40 Sit Ups

20 Hang Power Cleans 20/15

60 Double Unders

30 Sit Ups

15 Hang Power Cleans 30/20

40 Double Unders

20 Sit Ups

10 Hang Power Cleans 40/30

20 Double Unders

10 Sit Ups

5 Hang Power Cleans 50/35

TC: 17'

MITTWOCH 02.08.2023

CROSSFIT

CARDIO HARDIO

0-10min...

2 Rounds...

500m Row

400m Run

10-20min...

10 Rounds...

10 Alternating DB Snatches 22,5/15

4 Burpee Box Jumps 20''

20-30min...

2 Rounds...

500m Ski

400m Run

30-40min...

10 Rounds...

10 Barbell Push Press 35/25

10 Air Squats

DONNERSTAG 03.08.2023

CROSSFIT

STRENGTH

A: Hang Power Clean

2-2-2-2

*as heavy as possible!

B: Deficit Deadlift

5-5-5-5

WORKOUT

20 RFT...

6 DB Walking Lunges 20/12,5

6 Wall Balls 10/6

6 T2B

CF-INTERMEDIATE

STRENGTH

A: Hang Power Clean

3-3-3-3-3

B: Deadlift

5-5-5-5

WORKOUT

For time, in teams of 2...

30 Rounds of

6 DB Walking Lunges

6 Wall Balls

6 Leg Raises

FREITAG 04.08.2023

CROSSFIT

SKILL

Push Jerk

STRENGTH

3 supersets of...

8-10 Weighted Sit Ups

5-8 Weighted Hanging Knee Raises

WORKOUT

20' to get ss far as possible...

10 Pull Ups

20/15cal.

10 Pull Ups

40 Push Ups

20/15cal.

10 Pull Ups

60 Plate Ground To Overhead 20/15

40 Push Ups

20/15cal.

10 Pull Ups

120 Double Unders

60 Plate Ground To Overhead 20/15

40 Push Ups

20/15cal.

10 Pull Ups

SAMSTAG 05.08.2023

TEAM-WORKOUT

STRENGTH

Push Complex

4 Supersets of...

5 Strict Press

3 Push Press

1 Push/Split Jerk

WORKOUT

60 Rounds: (30 Rounds Each)

2 Power Cleans 50/35

3 Front Squats 50/35

4 Lateral Burpees Over The Bar

SONNTAG 06.08.2023

FREE GYM!