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!