WORKOUT KW37

MONTAG 12/09/2022


CROSSFIT


STRENGTH


20 Rep Squat Programm Week 2 of 6


A: Back Squat

Work up to a heavy set of 2-3


B: 20 Reps @40-50% of 1 RM

WORKOUT

4 RFT

9 Hang Power Cleans (climbing)

6 Push Press (climbing)

3 Burpees over the Bar

*cal of choice


*RND 1: 25/20cal./ 40/30

RND 2: 20/15 cal. 50/35

RND 3: 15/10cal 60//40

RND 4: 10/5cal. 70/45



DIENSTAG 13/09/2022


CROSSFIT


STRENGTH


Deadlift

5 x 6-8

2' rest


WORKOUT


For time..


50 Push Ups

*EMOM: 5 T2B


3' rest


50 Wall Balls 10/6

*EMOM: 5/5 DB-Snatches 22,5/15


Cap: 18'

CF-INTERMEDIATE


STRENGTH


Deadlift

4 x 6-8

2' rest

WORKOUT


For time..


50 Inclined Push Ups

*EMOM: 5 Leg Raises


into:


50 Wall Balls

*EMOM: 3/3 DB-Snatches



MITTWOCH 14/09/2022


ACHTUNG - 18:00 Uhr und 19:00 Uhr entfällt!


Ersatzprogramm:


17:00-18:00 Bodyweight (15 Plätze)

18:00-19:00 Open Box

19:00-20:00 Open Box

DONNERSTAG 15/09/2022


CROSSFIT


STRENGTH


A: GHD-Back Extensions

3 x 10-15

B: L-Sit Hang

1 x 20-30'' L-Sit Hang

2 x 15-20'' Hang

3 x 10-15'' Hang

Rest = 1:2 (work/rest)


WORKOUT


Not for time..


7/7 Side Plank K2E´s

50-40-30-20-10 Double Unders


into..


10 Med Ball Sit Ups 10/6

50-40-30-20-10 Russian Twists @Bodyweight!

CF-INTERMEDIATE


STRENGTH


A: GHD-Back Extensions

3 x 10-15


B: Hollow Hold

1 x 20-30'' Hollow Hold

2 x 15-20'' Hollow Hold

3 x 10-15'' Hollow Hold

Rest = 1:2 (work/rest)


WORKOUT


Not for time..


5/5 Side Plank K2E´s

50-40-30-20-10 Single Unders


into..


7 Med Ball Sit Ups 10/6

30-25-20-15-10 Russian Twists @Bodyweight!

FREITAG 16/09/2022


CROSSFIT


STRENGTH


KB-Complex

3 sets of..

1-2-3-4-3-2-1

Clean & Press

2-3' rest

WORKOUT


For time..


600m Run

5/5 DB-Box Step Ups

450m Run

10/10 DB-Box Step Ups

300m Run

15/15 DB-Box Step Ups

150m Run

20/20 DB-Box Step Ups

*use 1 x 22,5/15kg DB


cap: 25'

SAMSTAG 17/09/2022


FUN DAY


STRENGTH


Super set..

Front Squat

10-8-6-4-2

Bench Press

2-4-6-8-10


WORKOUT


For time...


Filthy Fifty


50 Box Jumps 24/20"

50 Jumping Pull Ups

50 KB-American Swings 24/16

50 Walking Lunges

50 K2E´s

50 Push Press 20/15

50 Back Extensions

50 Wall Balls 10/6

50 Burpees

50 Double Unders


Scaled = 60 reps in teams of 2!


SONNTAG 18/09/2022

FREE GYM!