WORKOUT KW33


MONTAG 16/08/2021


STRENGTH


A: 12' EMOM

even: 2 x heavy Sled Push

odd: 150m Sprint


B: 12' EMOM

even: 15m D-Ball Walking Lunges

odd: 30“ Wall Sit


WOD: 12' E3MOM

21 Russian Swings 24/16

15 Wall Balls 10/6

9/6 cal (change every RND)

*score = slowest RND

DIENSTAG 17/07/2021


STRENGTH CLUB


A: 15' E3MOM

1-1-1-1 Power Cleans

*rest 10" betw. reps!

RND 1: 60%

RND 2: 65%

RND 3: 70%

RND 4: 75%

RND 5: 80%


B: Front Squats

3 x 10 @70%

*rest 90" betw. sets


C: 3 Super Sets

20 Back Rack Lunges

10 DB-Romanian Deadlifts

*rest 2' betw. sets

MITTWOCH 18/08/2021


ENDURANCE


A: 20' AMRAP

400m Row

20 Double Unders

10 Clean & Jerks 35/25

B: 20' AMRAP

400m Ski

20 Double Unders

10 Deadlifts 50/30

DONNERSTAG 19/08/2021


STRENGTH

DB-Bench Press

8 x 5

*work heavy and rest 90" betw. sets


WOD: 50-40-30-20-10

Burpees

Double Unders

*do 10 T2B after every set

FREITAG 20/08/2021


STRENGTH

OH-Squat

8-8-8 @50%

5-5-5 @60%

2-2-2 @70%


WOD: 5 RNDs of

AMRAP Push Ups

7 Hang Power Snatches

5 OH-Squats

150m Run

*score = total Push Ups

*use a 50/30kg BB!

SAMSTAG 21/08/2021


STRENGTH


A: Back Squat

6-6-6-6 @60%

4-4-4 @70%

2-2 @80%


B: 12' EMOM

3-5 Strict Pull Ups


WOD: for time


Buy in: 3 RNDs of "Cindy"

5 Pull Ups

10 Push Upd

15 Air Squats


into: 21-15-9

Thrusters 40/30

cal. Row


into: 21-15-9

KB-Swings 24/16

cal. Ski


Buy out: 3 RNDs of "Cindy"



SONNTAG 22/08/2021


FREE GYM!!