WORKOUT KW33
- Dominik Bubenicek
- 10. Aug. 2020
- 1 Min. Lesezeit
MONTAG 10.08.2020
CROSSFIT
STRENGTH
3 Supersets of
12 KB-Rope Rows
AMRAP Push Ups (weighted if possible)
WOD: for time
4 RNDs of
4 DB-Squat Cleans 22,5/15
8 Dips
into: 3 RNDs of
5 Burpees
10 T2B
into: 2 RNDs of
150m Run
10 Thrusters 40/25
15 C2B Pull Ups
CF-INTERMEDIATE
STRENGTH
3 Supersets of
12 KB-Rope Rows
AMRAP Push Ups
WOD: for time
3 RNDs of
4 DB Cleans
8 Dips
into: 2 RNDs of
5 Burpees
10 K2E
into: 1 RND of
150m Run
15 Thrusters 40/25
20 Pull Ups
DIENSTAG 11.08.2020
CROSSFIT
STRENGTH
Front Squat
7-7-7-7-7
WOD: "NATE" 20' AMRAP
2 Ring Muscle Ups
4 HSPUs
8 KB-Swings 24/16
Scaled: 20' AMRAP
2 Strict Pull Ups
4 Push Press
8 KB-Swings
MITTWOCH 12.08.2020
CROSSFIT
STRENGTH
15' E3MOM
3 Strict Press
(find your 3RM!)
WOD: for time
Buy in: 600m Run
into 3 RFT
21 Sit Ups
15 Double Unders
9 Hang Power Cleans 70/50
Buy out: 50 unbroken KB-Russian Swings
*if you break - 25 Burpees!
CF-INTERMEDIATE
STRENGTH
15' E3MOM
3 Strict Press
(find your 3RM!)
WOD: for time
Buy in: 300m Run
into 2 RFT
21 Sit Ups
15 Double Unders
9 Hang Power Cleans
Buy out: 40 unbroken KB-Russian Swings
*if you break - 15 Burpees!
DONNERSTAG 13.08.2020
STRENGTH
3 RNDs of
8-10 Back Squats @70%
12/12 Foot elevated Split Squat Jumps
12/12 Hand supported single Leg DB-RDL
3' Rest
WOD: for time
100 Push Ups
*every time you break
15 Box Jumps (high Box if possible!)
CF-INTERMEDIATE
STRENGTH
3 RNDs of
6-8 Back Squats @70%
8/8 Foot elevated Split Squat Jumps
8/8 Hand supported single Leg DB-RDL
3' Rest
WOD: for time
70 Push Ups
*every time you break
10 Box Jumps
FREITAG 14.08.2020
CROSSFIT
STRENGTH
Deadlift
5-5-5-5-5
*5 Tire Flips after each set!
WOD A: 6' AMRAP
12/9cal. Ski
6 T2B
WOD B: 6' AMRAP
12/10cal. Row
6 HSPUs
WOD C: 6' AMRAP
150m Run
6 Bar Muscle Ups
*3' Rest betw. WODs!
SAMSTAG 15.08.2020
FREE GYM
SONNTAG 16.08.2020
FREE GYM
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