MONTAG 26.08.2019
CROSSFIT
STRENGTH
A: 3 Sets of
6/6 Single Leg KB-Deadlifts
*increase Weight
B: 3 Sets of
6/6 half kneeling KB-Shoulder Presses
*increase Weight
max. 1' Rest betw. Sets!
C: 10 RNDs of
2 Back Squats @95% of 1RM
max. 30sec. Rest betw Sets
*work in Teams of 2
WOD - for Time [cap 15']
50 Push Ups
500m Ski
50 Pull Ups
500m Row
50 Air Squats
CF-ENDURANCE
WOD - 30 RFT [cap 45min]
5 Push Ups
7 KB-Russian Swings
9 cal Row/Ski
DIENSTAG 27.08.2019
CROSSFIT
SKILL/STRENGTH
A: 5 Sets of
5 Snatch Balance
*increase Weight if possible
B: 5 Sets of
6 Hang power Snatches
*increase Weight if possible
WOD - 2 x 5' AMRAP
5 Ring Muscle Ups/C2B Pull Ups
2 Deadlifts 120/80
3min Rest betw. AMRAPS
MITTWOCH 28.08.2019
CROSSFIT
SKILL/STRENGTH
3 Complexes of
5/5 KB-Deadlifts (single Arm)
5/5 KB-Russian Swings (single Arm)
5/5 KB-Clean & Jerks (swinging)
*(5-5-5 left then 5-5-5 right)
*1' Rest betw RNDs
WOD - 8RFT [cap 16']
10 Burpees
5 Wall Balls 10/6
CF-SKILLS & GYMNASTICS
SKILL
Kipping Technique
- T2B
- Pull Ups
- Muscle Up Ring/Bar
DONNERSTAG 29.08.2019
CROSSFIT
STRENGTH
5 Sets of
Push Press
*work up to a heavy Set of 8
WOD - for Time [cap 15']
100 Deadlifts 80/65
*every time you break - 50 Double Unders
STRENGTH CLUB
STRENGTH A
Seated DB-Strict Press
5 x 8
STRENGTH B
Lateral DB-Raises
5 x 12
STRENGTH C
DB-Shrugs
5 x 15
FREITAG 30.08.2019
CROSSFIT
STRENGHT
Front Squat
8-8-8-8-8-8
2' Rest betw Sets
WOD - 12'EMOM
min 1) 12/9cal. Row
min 2) 15 C2B Pull Ups
min 3) 12/9cal Ski
min 4) 15 Push Press 45/30
CF-ENDURANCE
WOD A - 12' AMRAP
Run 300m
12 KB Swings
12 Pull Ups
WOD B - 12' AMRAP
Row 300m
12 Push Ups
24 Double Unders
WOD C - 12' AMRAP
Ski 300m
12 Box Jumps
12 Wall Balls 10/6
FINISHER
3 RNDs of
10 Strict T2B
10 Double Crunches
30sec. Star Plank right
30sec. Star Plank left
SAMSTAG 31.08.2019
SKILL/STRENGTH
5 Sets of
3 Deadlifts
2 Hang Power Cleans
1 Hang Squat Clean
*work up to a heavy Complex!
WOD - 30' AMRAP sync. in Teams of 5
250 Wall Balls
200 Deadlifts
150 Sit Ups
100 Box Jumps
50 Burpees
SONNTAG 01.09.2019
FREE TRAINING!!
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