MONTAG 12.08.2019
CROSSFIT
STRENGTH
10' EMOM
even: 8 strict T2B
odd: 5 strict HSPUs
WOD - 4 x 3min AMRAP
2 Bar Muscle Ups/C2Bs
4 Power Cleans 60/45
6 Deadlifts
CF-ENDURANCE
WOD - 50min AMRAP
250m Row/Ski
15 KB-American Swings
15 Air Squats
DIENSTAG 13.08.2019
CROSSFIT
STRENGTH A
10' E2MOM
8 Weighted Push Ups
STRENGTH B
10' E2MOM
8 DB-Bent over Rows
WOD - for Time
400m Ski
33KB S2OH 16/12
8m Handstand Walk/16m Bear Crawl
400m Row
33 KB S2OH 16/12
8m Handstand Walk/16m Bear Crawl
MITTWOCH 14.08.2019
CROSSFIT
STRENGTH
12' E2MOM Press Complex
2 Push Press
4 Push Jerks
WOD - 2RNDs of
2' AMRAP
10 Goblet Squats
200m Row
AMRAP Goblet Squats 24/16
3' Rest
2' AMRAP
10 Pull Ups
200m Ski
AMRAP Pull Ups
3' Rest
CF-SKILLS & GYMNASTICS
GHD- Hip Extension
GHD- Back Extension
GHT- Sit Up
Pull Up Strength
DONNERSTAG 15.08.2019
FREE GYM!
FREITAG 16.08.2019
CROSSFIT
STRENGTH
12' E2MOM
3-5 Wall Climbs
WOD - for Time [cap 20']
10-9-8-7-6-5-4-3-2-1
DB-Deadlift
DB-Floor Press
DB-Squat Clean
(Choose one Weight for all Movements)
CF-ENDURANCE
WOD - "Running Annie" for Time [cap 30']
50-40-30-20-10
Double Unders
Sit Ups
3 RNDs around the Box after each Set
TABATA I
Heel Touches
Flutter Kicks
TABATA II
Push Ups
Air Squats
TABATA III
Burpee Pull Ups
Wall Sit
SAMSTAG 17.08.2019
TEAM WORKOUT
STRENGTH
Find your 1RM Front Squat [cap 25']
WOD - for Time in Teams of 2
Buy in - 100 sync. Air Squats
30 Wall Balls 10/6
30 Deadlifts 60/45
30cal Row
30 Power Cleans 60/45
Cash out - 100 sync. Air Squats
SONNTAG 18.08.2019
FREE GYM!
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