WORKOUT KW35

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!