MONTAG 09/08/2021
STRENGTH: 12' E2MOM
10 Front Squats
WOD: 20' AMRAP
750m Row/Ski
10 Back Rack Lunges 40/25
5 Strict Pull Ups
DIENSTAG 10/08/2021
STRENGTH
A: Weighted Chin Ups
5-5-5-5-5
B: Weighted Push Ups
8-8-8-8-8
WOD: for time
21-15-9
cal. Row
HSPU‘s/Pike Push Ups
9-15-21
cal. Ski
T2B
CF-INTERMEDIATE
STRENGTH
A: Chin Ups
3-3-3-3-3
B: Weighted Push Ups
6-6-6-6-6
WOD: for time
15-12-9
cal. Row
Pike Push Ups
9-12-15
cal. Ski
K2E
MITTWOCH 11/08/2021
SHOULDER STRENGTH & STABILITY
A: Plank Ring Circles
4 x 20/20
B: Maltese Press
4 x AMRAP
C: Hanging Shoulder Rotations
3 x 10/10
WOD: 3 RFT
12 Deadlifts 70/50
9 Bar facing Burpees
6 Ring Muscle Ups
*scale your Muscle Ups with 4 C2B´s + 4 Dips
DONNERSTAG 12/08/2021
STRENGTH: Deadlift
6-6-6 @70% - 60’’ Rest
4-4-4 @80% - 90’’ Rest
2-2-2 @90% - 120’’ Rest
WOD: Until 50 Reps are complete (cap 20’)
E2MOM
Men 300m Row/Ski
Women 250m Row/Ski
*change every 2nd min!
In the remaining time -> max reps Devil Press 2 x 17,5/12,5kg
CF-INTERMEDIATE
STRENGTH: Deadlift
6-6-6 @60% - 60’’ Rest
4-4-4 @70% - 90’’ Rest
2-2-2 @80% - 120’’ Rest
WOD: Until 50 Reps are complete (cap 20’)
E2MOM
Men 250m Row/Ski
Women 200m Row/Ski
*change every 2nd min
In the remaining time -> max reps Devil Press 2 x DB
FREITAG 13/08/2021
For time:
5K Row
3K Ski
2K Run
Cool down..
SAMSTAG 14/08/2021
A: STRENGTH: 12’ E2MOM
2 x Peg Board
SCALED: 12’ E2MOM
3-5 slow supinated eccentric Ring Pull Ups
B: 12’ EMOM
Even: 3-5 Strict HSPUs
Odd: 5 strict T2B´s
WOD: For time
1,6K Run
50 D-Ball Lunges
50 Push Press 40/25
800m Run
25 D-Ball Lunges
25 Push Press 40/25
400m Run
12 D-Ball Lunges
12 Push Press 40/25
SONNTAG 15/08/2021
FREE GYM!