WORKOUT KW34

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!