MONTAG 29/08/2022
CROSSFIT
PUMPING IRON MONDAY
A: Strict Press
3 x 6-8
B: Chin Ups
5 x 5
C: Dips
3 x 6-8
D: 50 Push Ups
*Every time you break, do 5-10 T2B
DIENSTAG 30/08/2022
CROSSFIT
STRENGTH
A: Back Squat
4 x 6-8
B: KB-OH Lunges
3 x 6/6
WORKOUT
21-15-9-3
KB-Thrusters 24/16
T2B
*Do 50 Double Unders betw. RNDs
Cap: 12'
CF-INTERMEDIATE
STRENGTH
A: Back Squat
3 x 6-8
B: KB-OH Lunges
3 x 6/6
WORKOUT
15-12-9-3
KB-Thrusters
T2B
*Do 30 Double Unders betw. RNDs
Cap: 12'
MITTTWOCH 31/08/2022
CROSSFIT
CORE AND (A)MORE
A: L-Sit (Hang)
1 x 20-30''
2 x 10-20''
3 x 5-10''
B: 10' E2MOM
1-2 Turkish Get Ups L+R
C: KB-Windmill
4 x 4/4
WORKOUT
For time
30-20-10-5
Unbroken Wall Balls 10/6
Push Ups
Cap: 10'
DONNERSTAG 01/09/2022
CROSSFIT
STRENGTH
A: Deadlift
3 x 6-8
B: DB-Bench Press
3 x 6-8
WORKOUT
14' AMRAP
5 DB-Hang Power Cleans
7 DB-Push Press
9 Box Jumps
*use 2 x 22,5/15kg DB‘s
CF-INTERMEDIATE
STRENGTH
A: Deadlift
3 x 6-8
B: DB-Bench Press
3 x 6-8
WORKOUT
12' AMRAP
3 DB-Hang Power Cleans
5 DB-Push Press
7 Box Jumps
FREITAG 02/09/2022
STRENGTH
A: Front Squat
3 x 6-8
B: Pull Ups
5 x 5
WORKOUT
For time..
30-20-10m
KB-OH Lunges 24/16
15-10-5
HSPU´s
Into..
3 RNDs of
50 Double Unders
30-20-10 DB-Snatches 22,5/15
Cap: 20'
SAMSTAG 03/09/2022
FUN DAY
STRENGTH
A: Farmers Carry
4 x 30/20m as heavy as possible
B: D-Ball Carry
4 x 30/20m as heavy as possible
C: Sled Pull
4 x 10m as heavy as possible
WORKOUT
For time, in teams of 2..
100 Box Jumps
50 C&J´s 40/30
80 Push Ups
40 C&J´s 45/35
60 Pull Ups
30 C&J´s 50/40
40 Burpees
20 C&J´s 55/45
20 HSPUs
10 C&J´s 60/50
SONNTAG 04/09/2022
FREE GYM!