WORKOUT KW35

MONTAG 30.08.2021


STRENGTH


A: 10' EMOM

10-15 Heavy Russian-Swings


B: Reverse Back Rack Lunges

5 x 6/6


WOD: for time

50 Deadlifts 100/70

*Every time you break -> 30m Walking Lunges



DIENSTAG 31.08.2021


STRENGTH


A: OH-Squat

4 x 3 paused hold 2" on bottom


B: Hang Squat Snatch

Work up to a heavy set of 3 [cap 12‘]


WOD: 20RFT, in teams of 2

3 Hang Power Snatches 40/25

6 cal. ski

*I go, you go



CF-INTERMEDIATE


STRENGTH


SKILL: OH-Squat


B: OH-Squat

5 x 3 paused hold 2" on bottom


WOD: 20RFT, in teams of 2

3 Hang Power Snatches

6 cal. ski



MITTWOCH 01.09.2021


STRENGTH


A: 12' E2MOM

AMRAP Push Ups

Into: 8-10 Burpees


B: 10' EMOM

even: 20-30" Handstand Hold

odd: 5 Hang Power Cleans


WOD: for time

50cal. Ski

*EMOM: 5 T2B


1' rest


50cal. Row

*EMOM: 10 KB-Swings



DONNERSTAG 02.09.2021


STRENGTH


A: 3 x 6 Kip Swings


B: 4 x 2 High Pulls


C: 8 x 2 Kipping Pull Ups or Muscle Ups

*use a band if needed


WOD: 15‘ AMRAP

2 Kipping Pull Ups or Muscle Ups

20 Sit Ups

2 Kipping Pull Ups or Muscle Ups

20 Double Unders

2 Kipping Pull Ups or Muscle Ups

20 Air Squats

2 Kipping Pull Ups or Muscle Ups

20 Lunges


CF-INTERMEDIATE


STRENGTH


A: Pull Up

3-3-3-3-3-3-3


B: Push Up

3-3-3-3-3-3-3


WOD: 15‘ AMRAP

3 Pull Ups

12 Sit Ups

3 Push Ups

12 Double Unders

3 Pull Ups

12 Air Squats

3 Push Ups

12 Lunges



FREITAG 03.09.2021


STRENGTH


Bench Press

15' to find your 3RM


WOD: for time, in teams of 2

7 Double KB-Push Press 24/16

AMRAP Chin Ups

*WOD ends when you have accumulated 100 Chin Ups as a team

*I go, you go



SAMSTAG 03.09.2021


STRENGTH


A: 14' E2MOM

8 Front Squats

15 Cyclist Squats


B: 100 KB-Anchor Squats

*split and rest as needed


WOD: AMRAP in teams


A: AMRAP

5 sync. Wall Balls 10/6

5 sync Burpees

10 sync. Sit Ups

*150cal. Bike - WOD ends when you have accumulated 150cal. as a team.


3‘ rest


B: AMRAP

7 sync. Russian Swings 24/16

7 sync. Goblet Squats 24/16

14 sync. Box Jumps

*150cal. Ski - WOD ends when you have accumulated 150cal. as a team.


3‘ rest


C: AMRAP

9 sync. Push Ups

9 sync. Deadlifts 50/30

18 Double Unders

*150cal. Row - WOD ends when you have accumulated 150cal. as a team.



SONNTAG 04.09.2021


FREE GYM!