MONTAG 05.08.2019
CROSSFIT
SKILL/STRENGTH
Turkish Get Up
10' E2MOM
5 Dips (Ring/Box)
8 strict T2B
WOD - for Time 21-15-9 [cap 15']
C&J 60/40
Lateral Burpees over the Bar
CF-ENDURANCE
WOD A - 15' AMRAP
25 Burpees
AMRAP unbroken Front Squats 50/30
WOD B - 15' AMRAP
500m Ski
AMRAP unbroken Pull Ups
FINISHER
2 x TABATA
V-Ups
Plank
Back Extensions
Heel Touches
DIENSTAG 06.08.2019
CROSSFIT
STRENGTH
OH-Squats
5-5-5-5-5
8 Lateral Raises after each set
WOD - 3RFT [cap 18']
20 Wall Balls 10/6
20 Pull Ups
20 DB Snatches 22,5/15
20 HSPUs (Scaling is Hand release Push Up)
MITTWOCH 07.08.2019
CROSSFIT
STRENGTH
Deadlift
8-8-6-6-4
Increase Weight
*working Sets should start @70% of 1RM
WOD - for Time [cap 16']
100 Double Unders
80 Air Squats
60 KB-Shoulder to OH 24/16 (Switch Arms every 5 Reps)
40 Goblet Squats 24/16
20 cal. Row
CF-SKILLS & GYMNASTICS
- Handstand work
- Pistol Progression
WOD - 10' AMRAP
3 HSPUs
6 Pistols
9 Pull Ups
DONNERSTAG 08.08.2019
19:00 YOGA
Anmeldung bitte im Eversports (8€ für Mitglieder, 12€ für externe Teilnehmer)
CROSSFIT
STRENGTH A
Strict Press
6-6-5-5-4
STRENGTH B
10' E2MOM
8 strict T2B/Leg Raises
5 strict HSPUs (Scaling is seated DB Strict Press)
WOD - 10' AMRAP
2-4-6-8-10-12...
alt. DB Snatches 22,5/15
DB Goblet Squats 22,5/15
STRENGTH CLUB
STRENGTH A
DB-Bench Press
6-6-5-5-4
STRENGTH B
Supinated DB Rows
8-8-8-8-8
STRENGTH C
Weighted Pull Ups
6-6-6-6-6
FREITAG 09.08.2019
CROSSFIT
STRENGTH
12' E2MOM
5/5 Front Rack Lunges
WOD - fot Time
80 Burpees
40 DB-Thrusters 22,5/15
30 T2B
50 Double Unders
10 Bar Muscle Ups/10 C2B Pull Ups
CF-ENDURANCE
WOD - 45' AMRAP
1500m Ski
30 Burpees
1500m Row
60 Air Squats
SAMSTAG 10.08.2019
OUTDOOR SPEZIAL
Anmeldung bitte bis spätestens Mittwoch 07.08. im Eversports!
SONNTAG 11.08.2019
FREE TRAINING
(Pumpen bis das Astl platzt!!!)
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