MONTAG 03.08.2020
CROSSFIT
STRENGTH
Back Squat
5-5-5-5-5
*20m weighted Walking Lunges after each set!
WOD: for time
100 Wall Balls 10/6
*every time you break
20/15cal. Row/Ski
CF-INTERMEDIATE
STRENGTH
Back Squat
5-5-5-5-5
*10m weighted Walking Lunges after each set!
WOD: for time
70 Wall Balls
*every time you break
15/10cal. Row/Ski
DIENSTAG 04.08.2020
STRENGTH
Weighted Pull Ups
3-3-2-2-2-1-1-1-1-1-1
*work as heavy as possible!
*max. 60" rest betw. sets!
WOD: 3 RNDs
15 K2E
12 DB-Snatches 22,5/15
9 Hand release Push Ups
MITTWOCH 05.08.2020
CROSSFIT
STRENGTH
12' E2MOM
3/3 KB-Complex
1 Single Arm Squat Clean
1 Single Arm Russian Swing
1 Single Arm Snatch
1 Single Arm OH-Reverse Lunge
*increase weight every RND!
ENDURANCE
00:00-05:00
50 Burpees
05:00-10:00
150 Air Squats
10:00-15:00
200 Double Unders
15:00-20:00
150 Ring Rows
20:00-25:00
50 Push Ups
25:00-30:00
1K Run
*Rest of time - Ski or Row (each RND)
CF-ENDURANCE
STRENGTH
10' E2MOM
2/2 KB-Complex
1 Single Arm Squat Clean
1 Single Arm Russian Swing
1 Single Arm Snatch
1 Single Arm OH-Reverse Lunge
*increase weight every RND!
ENDURANCE
00:00-05:00
30 Burpees
05:00-10:00
100 Air Squats
10:00-15:00
150 Double- Mixed or Single Unders
15:00-20:00
100 Ring Rows
20:00-25:00
30 Push Ups
25:00-30:00
800m Run
*Rest of time - Ski or Row (each RND)
DONNERSTAG 06.08.2020
CROSSFIT
STRENGTH
Bench Press
5-5-5-5
1/1 Turkish Get Up after each Set!
WOD: 4 RFT
15/10cal Row/Ski
10 Deadlifts 100/70
5 Ring Muscle Ups
CF-INTERMEDIATE
STRENGTH
Bench Press
5-5-5-5
1/1 Turkish Get Up after each Set!
WOD: 4 RFT
15/10cal. Row/Ski
10 Deadlifts
5 C2B Pull Ups
FREITAG 07.08.2020
CROSSFIT
STRENGTH
Toes to Bar
10-10-10-10
20" Hollow Hold after each set!
WOD: 4 RNDs
20 KB Gorilla Rows
15 Double KB-Russian Swings
10 KB-Squats *use 2 24/16kg KBs!
SAMSTAG 08.08.2020
FUN DAY
WOD: im teams of 2
Buy in: 3000m row
Buddy A: works on distance
Buddy B: 150m DB-Carry
*change every RND!
120 Thrusters 40/25
100 Push Ups
80 Hang Power Cleans 60/40
60 Pull Ups
40 Deadlifts 80/60
20 HSPUs
3000m Med Ball Run 10/6
*1 Med Ball/Team
*alternating med Ball Carry!
SONNTAG 09.08.2020
FREE GYM