WORKOUT KW36

MONTAG 06.09.2021


STRENGTH


Segmented Pull Ups


4-5 Sets of:


3 Bottom Half Pull Ups

5-10'' Chin over Bar Hold

3 Top Half Pull Ups


WORKOUT


For time:


Buy in: 750m Row


21 Push Ups

7 Hang Power Cleans 60/40

15 Push Ups

5 Hang Power Cleans 70/50

9 Push Ups

3 Hang Power Cleans 80/60


Buy out: 150m DB-Farmers Carry 2 x 25/17,5



DIENSTAG 07.09.2021


STRENGTH


Deadlift

15' to find your 3RM


WORKOUT


For time:


50 Deadlifts @80% of your 3RM

*every time you break

5/5 DB-Snatches 22,5/17,5

30 Double Unders



CF-INTERMEDIATE


STRENGTH


Deadlift

15' to find your 3RM


WORKOUT


For time:


50 Deadlifts @70% of your 3RM

*every time you break

3/3 DB-Snatches

15 Double Unders



MITTWOCH 08.09.2021


STRENGTH


15' E3MOM

6 Back Squats @70%

12 heavy DB-Romanian Deadlifts


WORKOUT


6 RNDs for quality:


7 KB Single Arm OH-Squats

7 Strict Pull Ups

14 cal. Row/Ski


*change your arm every RND and alternate betw. Row and Ski



DONNERSTAG 09.09.2021


STRENGTH


Strict Press

6-6-6 @60% - 60'' rest

4-4-4 @70% - 90'' rest

2-2-2 @80% - 120'' rest


WORKOUT


5 RFT:


50 Double Unders

25 Plank-Army Crawlers

12 Push Ups

E2MOM 1/1 Turkish get ups



CF-INTERMEDIATE


STRENGTH


Strict Press

6-6-6 @60% - 60'' rest

4-4-4 @70% - 90'' rest

2-2-2 @80% - 120'' rest


WORKOUT


4 RFT:


30 Double Unders

15 Plank-Army Crawlers

7 Push Ups

E2MOM 1/1 Turkish get ups



FREITAG 10.09.2021


SKILL


Handstand Walk


WORKOUT


14‘ AMRAP


12m Handstand Walk or 30'' Handstand Hold + Shoulder Taps if possible

12/9cal. Row/Ski

6 DB-Hang Squat Cleans 22,5/15



SAMSTAG 11.09.2021


STRENGTH


A: 4 Sets of

8-12 Dips

5-8 Chin Ups


B: 4 Sets of

8-12 DB-Bench Press

10-15 BB-Bend over Rows


WORKOUT


1000 reps for time, in teams of 2:


Cal. Row

Burpees

DB-Deadlifts

T2B


WOD rules:


1. You can break it up in any rep scheme you like.

2. You must complete a minimum of 100 reps of each movement. After that, you can do whatever you like to reach the 1000 rep mark.

3. Only one athlete can work at a time.



SONNTAG 12.09.2021


FREE GYM!