MONTAG 02.09.2019
CROSSFIT
STRENGTH A
15min E3MOM
5 heavy Bench Press
STRENGTH B
3 x AMRAP
Alt. DB-Curls
WOD - 12' AMRAP
6 Wall Balls 10/6
9 T2B/K2E
12 Deadlifts 70/55
CF-ENDURANCE
WOD A - not for Time [cap 25']
1K easy Row
250m AFAP
1K easy Row
250m AFAP
1K easy Row
250m AFAP
1K easy Row
5min Rest
WOD B - not for Time [cap 25']
1K easy Ski
250m AFAP
1K easy Ski
250m AFAP
1K easy Ski
250m AFAP
1K easy Ski
DIENSTAG 03.09.2019
CROSSFIT
STRENGTH
Paused Front Squats @ 80-85% of 1RM
6 x 3
WOD - for Time [cap 18']
buy in: 50 Wall Balls
3 RNDs of
40 Double Unders
20 Push Ups
10 Devil Press 20/15
cash out: Run 5 Box RNDs
MITTWOCH 04.09.2019
CROSSFIT
SKILL/STRENGTH
15min E3MOM
8 Clean & Jerk
WOD - 4 RFT
500m Row/Ski
10 DB-Deadlifts
10 DB HPC
10 DB-Push Press
Work with a 20/15kg DB
CF-SKILLS & GYMNASTICS
Kipping Technique
- T2B
- Pull Ups
- Muscle Up Ring/Bar
DONNERSTAG 05.09.2019
CROSSFIT
STRENGTH
TEMPO Deadlift
6 x 3
WOD - 2RFT
21 T2B
15cal Row/ski
9 Thrusters 50/35
STRENGTH CLUB
STRENGTH A
Reverse Back Rack Lunges
5 x 6/6
STRENGTH B
4 Supersets of
10/10 Single Leg Rumanian Deadlifts
15-20 Hip Thrusts
FINISHER
3 RNDs of
30-40'' Wall Sit
15-20 Wall Balls
1' Rest
FREITAG 06.09.2019
CROSSFIT
SKILL/STRENGTH
Turkish Get Up
4 x 3/3
STRENGTH
12' E2MOM
6 Strict Press
WOD - 12' AMRAP
6 strict HSPUs
4 HPC 70/55
2 Jerks (Push or Split) 70/55
CF-ENDURANCE
WOD – “Buddy Murph“
in Teams of 4
1600m Run (whole Team)
2 RNDs of
100 Pull Ups (25 p.P - 2 work/2 rest)
200 Push Ups (50 p.P 2 work/2 rest)
300 Squats (75 p.P 2 work/2 rest)
1600m Run (whole Team)
*1600m Run = 2 x Schinnerlrunde + 1 Boxrunde
SAMSTAG 07.09.2019
TEAM WORKOUT
STRENGTH A
4 x AMRAP
D-Ball Squats 20/10
STRENGTH B
4 x 150m KB-Carry
WOD - in Teams of 4
12 sync. Burpees over the Bar
12 sync. Partner Deadlifts
300m Run
SONNTAG 08.09.2019
FREE TRAINING!!
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