MONTAG 09.09.2019
CROSSFIT
STRENGTH
BB-Hip Thrusts
12-12-12-12-12
WOD - for Time
75 Double Unders
75 Back Squats 45/35
75 Ab Mat Sit Ups
75 Double Unders
75 Burpees
75 Push Press 45/35
75 Double Unders
CF-ENDURANCE
WOD - 6 RNDs of
start with 1' AMRAP*
then Row for Cal. until 03:00
Ski for Cal. until 05:00
3' Rest
*RND 1 - AMRAP Air Squats
*RND 2 - AMRAP Burpees
*RND 3 - AMRAP Russian Swings
*RND 4 - AMRAP Box Jumps
*RND 5 - AMRAP Double Unders
*RND 6 - AMRAP Wall Balls
DIENSTAG 10.09.2019
CROSSFIT
SKILL
Squat Clean
WOD - 20' E4MOM
30 Double Unders
12 Squat Cleans 70/50
9 Shoulder to OH 70/50
MITTWOCH 11.09.2019
CROSSFIT
STRENGTH
BB-Shrugs
15-15-15-15
STRENGTH B
Weighted Dips
8-8-8-8
WOD - 3 x 3' AMRAP
3 Deadlifts 120/80
6 T2B
9 Push Ups
2' Rest betw. AMRAPs
CF-SKILLS & GYMNASTICS
SKILL
Squat & Press
DONNERSTAG 12.09.2019
19:00 - YOGA!
CROSSFIT
STRENGTH
15' E3MOM
3 Push Press
*work Up to your 3RM!
WOD - "Cindy" 20' AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
STRENGTH CLUB
STRENGTH A
BB-Rows
4 x 8-12
STRENGTH B
Weighted Dips with Legs on Bench or Box
4 x 12
STRENGTH C
DB-Pull Overs
4 x 8
FREITAG 13.09.2019
CROSSFIT
STRENGHT
5 Supersets of
8 Bench Press
8/8 DB-Rows
*use a Bench or a Box for the Rows
120'' Rest betw. Sets
WOD - for Time
50 Wall Balls
50 KB-American Swings
50 Sit Ups
50 Devil Press 17,5/12,5
50 Double Unders
CF-ENDURANCE
WOD - "Filthy Fifty"
50 Box Jumps
50 Jumping Pull Ups
50 KB-Swings 24/16
50 Walking Lunges
50 K2E
50 Push Press 20/15
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
SAMSTAG 14.09.2019
TEAM WORKOUT
STRENGTH
Back Squats
5-5-5-5-5
WOD - in Teams of 2
Buy in: 2K Row
Buddy A 200m Row
Buddy B KB-OH Hold 20/12
100 Air Squats
80 Box Jumps
60 DB-Push Press 20/15
40 T2B
20 Burpees
*I go you go
Cash out: 2K Ski
Buddy A 200m Ski
Buddy B planks
SONNTAG 15.09.2019
FREE GYM
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