top of page

WORKOUT KW37

Welcome to September! This month, we honor individuals who lost their lives in the line of duty.


MONTAG 09.09.2024


CROSSFIT


WORKOUT - Why Though?

9-12-15-18-21 reps for time of:

Suitcase KB reverse lunges (24/32 kg)

Kipping chest-to-bar pull-ups

Burpee box jumps (61/76 cm)

– Use one kettlebell.



DIENSTAG 10.09.2024


CROSSFIT


WORKOUT - Strategy Is For Squares

6 sets:

On a 1:30 clock:

:45 max-calorie row

:15 transition

:30 toes-to-bars

– Rest 3:00 between intervals.



MITTWOCH 11.09.2024


CROSSFIT


WORKOUT - Hold Please...

4 rounds for time:

150 m run

:30 accumulated dead hang hold

150 m run

:30 accumulated handstand hold

150 m run*

:30 accumulated ring support hold


*sub with 10/15 cal. row/ski/bike



DONNERSTAG 12.09.2024


WORKOUT

On a 15:00 clock:

50 bar-facing burpees

50 wall-ball shots (6/9 kg) (2.7/3 m)

800-m run

Max-reps hang squat cleans in the remaining time (56/84 kg)



FREITAG 13.08.2024


CROSSFIT

WORKOUT - HEAVY DAY

PUSHY GWEN

15-12-9 reps for load:

Push press


STRENGTH WORK

Pre-workout

3 sets:

7 push presses

– Build to workout weight or slightly over.



SAMSTAG 14.09.2024


STRENGTH:

Shoulder press

5-5-5-5-5+

– Max reps on the last set.


SKILL WORK:

EMOM 10:

0:30 double unders

0:30 rest



WORKOUT - ALEXANDER

5 rounds for time with a partner:

31 back squats (43/61 kg)

12 power cleans



SONNTAG 15.09.2024


FREE GYM!

Comments


bottom of page