MONTAG 17.08.2020
CROSSFIT
CORE-STRENGTH
3 Supersets of
10 Straight Arm KB-Russian Twists
10 Tall Plank KB-Pull Throuhg
10 KB-Russian Twists
15-20 KB loaded L-Crunch
2' Rest betw. sets!
WOD: 3 RFT
21 Wall balls 10/6
14 Toes to bar
7 Deadlifts 100/70
2' Rest betw. RNDs
CF-INTERMEDIATE
CORE-STRENGTH
3 Supersets of
6-8 Straight Arm KB-Russian Twists
6-8 Tall Plank KB-Pull Throuhg
6-8 KB-Russian Twists
12-15 KB loaded L-Crunch
2' Rest betw. sets!
WOD: 3 RFT
21 Wall balls 6/4
14 K2E
7 Deadlifts
2' Rest betw. RNDs
DIENSTAG 18.08.2020
CROSSFIT
STRENGTH A
Seated DB-Strict Press
4 x 8-12
STRENGTH B
Seated DB-lateral Raises
3 x 8-12
WOD: 5 RFT
5 Power Snatches 50/30
10 cal. Row/Ski
5 Burpees over the Bar
MITTWOCH 19.08.2020
STRENGTH
Work up to your 10RM Back Squat [cap 10']
into: 20 single rep Back Squats @ your 10RM
Max. 5-10" rest after each rep!
WOD: 3 RFT
300m Run
into: 3 RNDs of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
CF-INTERMEDIATE
STRENGTH
Work up to your 10RM Back Squat [cap 10']
into: 20 single rep Back Squats @ your 10RM
Max. 5-10" rest after each rep!
WOD: 3 RFT
150m Run
into: 2 RNDs of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
Donnerstag 20.08.2020
CROSSFIT
STRENGTH
15' E3MOM
10-15 Bench Press @70%
into: AMRAP Bodyweight Pull Ups
WOD A: 2 RFT [cap 20']
60/45cal. Row/Ski
30 Wall Balls 10/6
15 Devil Press 20/15
CF-INTERMEDIATE
STRENGTH
12' E3MOM
8-12 Bench Press @70%
into: AMRAP Bodyweight Pull Ups or Ring Rows
WOD A: 2 RFT [cap 20']
40/25cal. Row/Ski
20 Wall Balls 6/4
10 Devil Press
FREITAG 21.08.2020
SKILL/STRENGTH
Handstand
Hold
Walk
WOD: 6 RNDs - each for time
5/5 DB-Snatches 25/17,5
10m Handstand Walk or 30" Hold
150m Run AFAP
2' Rest
SAMSTAG 22.08.2020
FUN DAY
STRENGTH/SKILL
Prep for WOD!
WOD in Teams of 2
Buy in 150 Partner Wall Balls
*every time you break
10 Deadlifts 40/25
Into the Clean ladder for time:
Men:
RND1: 12x20kg
RND2: 10x30kg
RND3: 8x40kg
RND4: 6x50kg
RND5: 4x60kg
RND6: 2x70kg
RND7: 1x80kg
Women:
RND1: 12x15kg
RND2: 10x20kg
RND3: 8x25kg
RND4: 6x30kg
RND5: 4x35kg
RND6: 2x40kg
RND7: 1x45kg
I go, you go! 12-10-8-6.. usw. reps/person!
*if both of you fail - 20 Burpees/RND!
*Run 300m after every RND
SONNTAG 23.08.2020
FREE GYM