MONTAG 11.09.2023
CROSSFIT
STRENGTH
Deadlift
7-7-5-5-3
WORKOUT
20m DB-Carry
50 Wall Balls 10/6
20m DB-Carry
40 T2B
20m DB-Carry
30 Burpees
20m DB-Carry
20 Pull Ups
20m DB-Carry
10 HSPU´s
TC: 15'
*use 2 x 30/20kg DB´s
DIENSTAG 12.09.2023
CROSSFIT
STRENGTH
OH-Squat
7-7-5-5-3
WORKOUT
For time...
3 rounds of
10 Pull Ups
10 alt. DB-Snatches
2 rounds of
20 Sit Ups
10/10 DB-Push Press
1 round
100 Double Unders
50 cal. of choice
TC: 15'
*use a 22,5/15kg DB
CF-INTERMEDIATE
STRENGTH
OH-Squat
10-8-6-4
WORKOUT
For time...
3 rounds of
7 Pull Ups
6 alt. DB-Snatches
2 rounds of
15 Sit Ups
7/7 DB-Push Press
1 round
70 Double Unders
35 cal. of choice
TC: 15'
MITTWOCH 13.09.2023
CROSSFIT
STRENGTH
Bench Press
7-7-5-5-3
WORKOUT
For time...
30 Hang Power Snatches 30/20
3 RNDs of ''CINDY''
20 Hang Power Snatches 40/27,5
2 RNDs of ''CINDY''
10 Hang Power Snatches 50/35
1 RND of ''CINDY''
TC: 15'
DONNERSTAG 14.09.2023
CROSSFIT
CARDIO HARDIO
15' AMRAP
300m of choice
30 Double Unders
20 Air Squats
10 Box Jumps
3' rest...
12' AMRAP
250m of choice
30 Air Squats
20 Box Jumps
10 Double Unders
2' rest...
9' AMRAP
150m of choice
30 Box Jumps
20 Double Unders
10 Air Squats
CF-INTERMEDIATE
CARDIO (not so) HARDIO
12' AMRAP
300m of choice
30 Double Unders
20 Air Squats
10 Box Jumps
3' rest...
9' AMRAP
250m of choice
30 Air Squats
20 Box Jumps
10 Double Unders
2' rest...
6' AMRAP
150m of choice
30 Box Jumps
20 Double Unders
10 Air Squats
FREITAG 15.09.2023
CROSSFIT
STRENGTH
Back Squat
7-7-5-5-3
WORKOUT
For time...
50-40-30-20-10
Front Rack Lunges
*after 50-40-30... do 1 round of:
10 T2B
5 HSPU´s/2 Wall Climbs
*Weight
50 Lunges: 20/15kg BB
40 Lunges: 30/25kg BB
30 Lunges: 40/27,5kg BB
20 Lunges: 50/35kg BB
10 Lunges: 60/40kg BB
TC: 20'
SAMSTAG 16.09.2023
TEAM-WORKOUT
STRENGTH
A: Strict Press
7-7-5-5-3
B: Hang Power Clean
7-7-5-5-3
WORKOUT
40' AMRAP, in teams of 2...
''FILTHY FIFTY''
50 Box Jumps 24/20"
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 10/6
50 Burpees
50 Double Unders
*50/50, I go - you go!
SONNTAG 17.09.2023
FREE GYM!