MONTAG 07.09.2020
CROSSFIT
STRENGTH
Strict Press
8-8-8-8 + Drop Set
WOD: for time
50 Wall Balls
10 DB-Snatches
40 Wall Balls
10 DB-Snatches
30 Wall Balls
10 DB-Snatches
20 Wall Balls
10 DB-Snatches
10 Wall Balls
*use a 10/6kg WB & a 22,5/15kg DB
CF-INTERMEDIATE
STRENGTH
Strict Press
8-8-8-8 + Drop Set
WOD: for time
40 Wall Balls
8 DB-Snatches
30 Wall Balls
8 DB-Snatches
20 Wall Balls
8 DB-Snatches
10 Wall Balls
8 DB-Snatches
5 Wall Balls
DIENSTAG 08.09.2020
CROSSFIT
STRENGTH A
Back Squat
7-7-7-7
STRENGTH B
Split Squat
3 x 8-12 each leg
WOD: for time
3 RNDs of
21 Push Ups
15 cal. Row/Ski/Bike
9 Thrusters 45/30
MITTWOCH 09.09.2020
CROSSFIT
WARM UP & SKILL
C&J BB-Cycling
STRENGTH A
Banded KB-loaded Bench Press
4 x 10-15
STRENGTH B
Reverse DB-Flys
3 x 8-15
WOD 15' E3MOM
15 C&J‘s 40/30
12 Burpee Box Jumps
9 T2B
CF-INTERMEDIATE
WARM UP & SKILL
C&J BB-Cycling
STRENGTH A
Banded KB-loaded Bench Press
4 x 10-15
STRENGTH B
Reverse DB-Flys
3 x 8-15
WOD 12' E3MOM
12 Hang Power Cleans 40/30
9 Burpee Box Jumps
6 T2B/K2E
DONNERSTAG 10.09.2020
CROSSFIT
CORE STRENGTH
3 RNDs of
10-15 KB Loades L-Crunches
15-20 Pike Leg lift overs
20-25 KB-Loaded Flutter Kicks
2' Rest
WOD: 30' EMOM
min 1: 10/8cal. Row
min 2: Plank
min 3: 10/8cal. Ski
min 4: Side Planl R
min 5: 10/8cal. Bike
min 6: Side Plank L
*try to hold your Planks at least 30-45"
CF-INTERMEDIATE
CORE STRENGTH
3 RNDs of
8-10 KB Loades L-Crunches
12-15 Pike Leg lift overs
15-20 KB-Loaded Flutter Kicks
2' Rest
WOD: 24' EMOM
min 1: 8/6cal. Row
min 2: Plank
min 3: 8/6cal. Ski
min 4: Side Planl R
min 5: 8/6cal. Bike
min 6: Side Plank L
*try to hold your Planks at least 30"
FREITAG 11.09.2020
STRENGTH
Deadlift
7-7-5-5-3-3
WOD: "Jackie" for time
1000m Row
50 Thrusters 20/15
30 Pull Ups
SAMSTAG 12.09.2020
FUN DAY
STRENGTH
Tire Flips
5 x 3-5
Outdoor Team Competition, in teams of 2
WOD A: for time
10 Burpee Box Jump overs
20 Air Squats
40 KB-Swings 24/16
150m Row
WOD B: for time
10 D-Ball Cleans
20 Push Ups
40 Double Unders
150m Run AFAP
WOD C: for time
10m Tire Flips
20 Push Press 40/30
40 Wall Balls 10/6
150m Ski
SONNTAG 13.09.2020
FREE GYM