MONTAG 23/08/2021
STRENGTH
A: Deadlift
12' to find your 1RM
B: 3-3-3-3-3-3 @80%
WOD: 10 RFT
35 Double Unders
7 Push Press 40/25
DIENSTAG 24/08/2021
STRENGTH
A: 10' EMOM
even: 1-1-1 Weighted Pull Up
*rest 3" betw. reps
odd: 4 x Behind the Neck Press
B: 5 Sets of
1 Hang Snatch + 3 x 1-1/4 OH-Squats
WOD: 14' E2MOM
8 Alt. Single Arm Devil Press 22,5/17,5
12/9 cal. Row/Ski (Alt. every RND)
CF-INTERMEDIATE
STRENGTH
A: 10' EMOM
even: 1-1-1 Pull Ups
*rest 3" betw. reps
odd: 4 x Behind the Neck Press
B: 5 Sets of
3 Paused OH-Squats
WOD: 12' E2MOM
6 Alt. Single Arm Devil Press
10/7 Row/Ski cal. (Alt. every RND)
MITTWOCH 25/08/2021
STRENGTH
A: Rope Rows
4 x AMRAP
B: DB-Bench Press
4 x 10-15
WOD: for time, in teams of 2
Buy in: 10 Man Makers
*Change after your partner finished one MM until you have reached 5 MM p.p.!
Into: 20 RNDs of
2 DB-Burpees
2 DB-Hang Cleans
4 DB-Push Press
*change after your partner finished one rnd until you have reached 10 rnds p.p.!
Buy out = Buy in!
DONNERSTAG 26/08/2021
STRENGTH
A: DB-Split Squats
4 x 8/8
B: DB-Romanian Deadlifts
4 x 10-15
WOD: 10 RFT
6 DB-Squats 2 x 22,5/17,5
12 Double Unders
6 DB-Lunges 2 x 22,5/17,5
12 Double Unders
CF-INTERMEDIATE
STRENGTH
A: DB-Split Squats
4 x 8/8
B: DB-Romanian Deadlifts
4 x 10
WOD: 10 RFT
4 DB-Squats 2 x 22,5/17,5
8 Double Unders
4 DB-Lunges 2 x 22,5/17,5
8 Double Unders
FREITAG 27/08/2021
ENDURANCE
A: 200 DB-Step Ups
*E2MOM: 10/7cal. Row
*men: medium box and 2 x 15kg DB‘s
*women: low box and 2 x 10kg DB‘s
3' Rest
B: 300 KB-Russian Swings 24/16
*E2MOM: 10/7cal. Ski
3' Rest
C: 400 Double Unders
*E2MOM: 10 T2B
Cool down..
SAMSTAG 28/08/2021
STRENGTH
A: 12' EMOM
even: 8 GHD-Sit Ups
odd: 10 heavy Dead Stop Swings
B: 12' EMOM
even: 8 Dips
odd: 5 Chin Ups
WOD: for time
50 Hang Power Cleans 50/30
*EMOM: 3 Burpees over the Bar
40 Wall Balls
*EMOM: 10 DU‘s/20 SU‘s
30 T2B
*EMOM: 5 Box Jumps
20 HSPU‘s
*EMOM: 10 Air Squats
10 Bar/Ring Muscle Ups
Scaled: 10 strict C2B‘s + 10 Dips
*EMOM: 5 Push Ups
SONNTAG 29/08/2021
FREE GYM!